We remember that the cost of freedom is high. Many have sacrificed everything so that we may have life, liberty and the pursuit of happiness. We do not take this lightly.

We gather as a community and honor those that have paid the ultimate price. We do a workout called Murph. We will be doing this workout at Northside Park in Wheaton this Monday at 8am, 9am and 10am. We will gather at the WWI memorial at the entrance of the park at 7:45am for a time of prayer and reflection.

Murph

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

For this year, as an option to pull-ups, you may do sit-ups. Just make sure you put it in the comments. You may mark Rx if you do sit-ups, but only if you also wear a vest or a backpack weighing 20 lbs. You may remove the backpack and hold it across your chest for the sit-ups. Otherwise don’t mark Rx.

Mini-Murph

3 Rx / 5 Rx+ rounds for time:
400m Run
10 Pull-ups
20 Push-ups
30 Air Squats

In lieu of pull-ups, you may do sit-ups.