5PM CLASS ONLY – Plenty of time to recover from last night.

Another one from the archives:

For time:
1 mile (1600m) Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile (1600m) Run
Partition the pull-ups, push-ups, and squats as needed. If you’ve got a twenty pound vest or body armor, wear it.

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 his country and the beautiful people who make it what it is.

Michael Murphy in tan and brown desert camouflage looking at the camera. He is wearing several pieces of green military combat gear and is holding a weapon. There is a hill behind him covered in rocks, dirt and sticks.