Thursday April 7

April 6th, 2016

Note: Today, Thursday April 7th, the 11:00am, 12:15pm, 2:30pm and 3:30pm classes are doing Murph at Northside Park. Dress accordingly. WOD will start and end at FTX.

Specialty Class: Beginning and Intermediate Olympic Lifting at 5:30pm.


Bench Press 5 – 5 – 3 – 3 – 3 – 1 – 1
Wt. Pull-up 3 – 3 – 3



Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box

(11:00am, 12:15pm, 2:30pm & 3:30pm classes only)

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.