WOD Wed. Jul. 4

July 3rd, 2012

Happy Fourth of July!

We will be open from 9am-11am only.

We will start people on the workout at 9:00am, 9:30am, 10:00am and 10:30am. So come for any of those start times.

WOD (All levels)

Murph” for time:

Run 1 mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 mile

You may partition the pull-ups, push-ups and squats as needed. You do not need to finish one to start on the others.

Level 2: Wear a 20# vest throughout this WOD.

Scale this WOD as needed. Get a good workout in, but don’t over do it!


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.