Monday, 28 May, 2018

Workout of the Day:

WARM UP:

2 rounds of:

90’ High Knees

60’ Butt Kickers

30 seconds in downward dog

Push Up to side plank – 3 reps each side

10 Banded Knee Squats

10 PVC Pass-throughs

STORY:

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”. It is now 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.

WOD:

Murph

Run 1 Mile

100 Pull Ups

200 Push Ups

300 Squats

Run 1 Mile

Wear a vest if you have one.

REMEMBRANCE:

Enjoy the rest of the day !  Any donations and drop-in fees collected today will be given to the Warrior Resource Center in support of the Welcome Home Alliance for Veterans here in Montrose.  

READ THIS:

DON’T WASTE YOUR TIME ON EARTH