Monday 5-28-18


Monday 5-28-18

Memorial Day

The Box will be open from 8AM to 11AM for Murph. The box will be closed for the remainder of the day.
There will still be an 8AM Bootcamp and 9AM Cycle class.


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

“Murph” takes 30 to 60 min to complete. Make sure you arrive early enough to finish the workout before the gym closes at 11AM. Drink plenty of water and wear some¬†RED WHITE and BLUE gear! The coach will keep the timers going continuously. Warm up on your own, and start whenever you want, as long as you are done by 11AM.¬†

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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.