Saturday May 27

May 26th, 2017

Today we will be doing Murph at Northside Park from 10am-12pm. There will be a 10am class and 11am class at the park.|
We will not be logging into Wodify per se. You may do so via your mobile device or computer at home to record your Murph time. In any case, if you log into either of these 2 classes via Wodify know that they will NOT count against your class attendance limits for the month. Essentially this one is a freebie.

Directions from FTX to the Park. We are meeting on the north side of Northside Park. There’s a parking lot by the baseball fields.


P = Park here. X = Monkey Bars. We will start and end Murph here.


Strength / Skillwork

None. Do a thorough warm-up.



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.

1 Mile Course – Start at the monkey bars. Stay on outside path until you get to back side of the hill. Then follow path that goes to the left of the hill. Follow that and cut right on path that takes you to playground. Then turn left and get back on outer path until you can cut left to get to the bridge that leads over to the scout cabin. Follow that to north parking lot. Cut through parking lot and head back down to the monkey bars.


1/2-Mile Run
50 Jumping Pull-ups
100 Push-ups
150 Air Squats
1/2-Mile Run

1/2 Mile Run Route – To Scout Cabin and back.


Kids’ Murph, 15:00 AMRAP
.2 miles
1x Through Monkey bars
10 Push-ups
10 Squats

Kid’s Route – .2 miles