Monday 5.26.14

Doors open at 9am and close around noon.  If you need to show up earlier and get started, remember we've changed the mile. You keep your time and use the outdoor pullup station. Mile goes out on Broad past TVA and turns right on 11th which brings you out to Market right by the Pickle Barrel. Take Market to Cowart and return on Cowart.  

copied and pasted from


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

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.

Post time to comments.

Mike Alley