Monday Workout: Memorial Day Murph

Please note the gym will open around 8:15AM for “Murph” on Monday.  A warm-up will be written on the board and a trainer will be there to help everyone get set up and go over movement standards and scaling options. We will run three heats of the workout – 9:00AM, 9:30AM and 10:00AM.  We may need to push the 2nd and 3rd heat times back slightly depending on how many people are in each heat, but the first one will start on time at 9:00.  Get to the gym ~20 minutes prior to your heat time to make sure you have enough time to warm up. Thanks!




  • Run 1 Mile
  • Pull-up x 100
  • Push-up x 200
  • Air Squat x 300
  • Run 1 Mile


  • Compare to last year
  • Partition the pull-ups, push-ups, and air squats as needed (i.e. 20 rounds of “Cindy”)
  • Wear a 20lb vest if you have it.
  • Consider scaling to “Half-Murph” if first time doing this workout: 800m run, 50/100/150, 800m run. Or work with a partner and do the running portions together.
  • Make recovery a priority this week (Yoga on Tuesday at 645pm!)

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

1 Mile Route:

From the gym: 1) Turn left out of the parking onto Belleview Ave. 2) Turn left onto River Rd. 3) Run along River Rd until you get to River Ct. 4) Turn around and run back to gym.

1 Mile Route

5 thoughts on “Monday Workout: Memorial Day Murph

  1. 35:02
    PR by 5:42 from last year

  2. 40:20 with RR (compared to 49:11 last year)

  3. Kelley & Jill = 40:42

  4. 30:53 (no vest)

  5. 68:48
    20# vest
    20 rd. Cindy

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