Murph and Morrison


Reminder that we have one class at 9:30am. We already have a waitlist for this class. Please make sure you have reserved a spot.

You have the option of doing Murph or Morrison today. And, you can complete the full workout or choose to partner it, do half on your own, or find a rep/time scheme that works for your current level of fitness.


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 only if you have completed a body weight Murph under 40 minutes.



Wall Balls 20/14

Kettlebell Swings 53/35

Box Jumps 24/20

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

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