*CFD lakeview will be closed today.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
We will be partitioning the reps as follows:
20(full) or 10(half) Rounds:
5 Pullups
10 Pushups
15 AirSquats
There will be options:
- Full Murph with Vest 20/14lbs
- Full Murph with Run
- Half Murph with Run
- Full Murph with Row
- Half Murph with Row
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*No time Cap!
Heats start at 7:15am and will run every 45 minutes till 12:30pm. The party/BBQ/Paleo Potluck will start at Noonish!
If you have not registered or are late for your heat, you will automatically be put into the 12:30pm heat.
Please remember to bring a photo of a friend or family member that has served our country to put up on our Honor Board.
Grilling, Prosecco, Keg, free table and chair massages… just to name a few
There will be 5 Prize packages: Many of our vendors will be donating
- Scaled up Men/Woman RX
- Men’s RX
- Woman’s RX
- Men’s Scaled
- Woman’s Scaled
Please show up at least 15 minutes before your time slot to warm yourself up and be ready to go on the minute!!!
Good Luck Athletes and Have fun today!
