Monday, May 28, 2018 - Memorial Day - Train8nine
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Monday, May 28, 2018 – Memorial Day

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May we take a moment to honor those that gave the ultimate sacrifice to protect our freedom.

Today we will only hold a 10:30am class.  Enjoy your Memorial Day!

 


Metcon

“Murph”

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.

For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

*you may break up the Pull-ups, Push-ups and Squats into:

10 rounds of

10 Pull-ups
20 Push-ups
30 Squats

or

20 rounds of

5 Pull-ups
10 Push-ups
15 Squats

 

If this is your first time attempting Murph, we suggest this scale-down or a variation of it :

For time:

400 meter run
5 rounds of
5 Pull-ups
10 Push-ups
15 Squats
400 meter run

Post time to whiteboard.

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