Run 1 Mile
Run 1 Mile
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.
There will be a number of movement and scaling options available so whatever your level of fitness is we’ll find the appropriate challenge.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
To read more about “Murph” click here.
Memorial Day is a special holiday where we honor and remember the men and women who died while serving our military. Today’s workout was one of Michael Murphy’s favorite WODs which he called “Body Armor”. Each year we come together to do this workout and celebrate those who have given the ultimate sacrafice for our country as well as recognizing those still with us who continue to serve. CFSBK would especially like to thank members from our gym who serve in the armed forces and related fields. Your efforts are appreciated and respected, this workout is for you!
The gym will open at 9:00AM and we will be starting the first heat of folks exactly at 9:30AM. We’ll be starting new heats of up to 20 people every 45 minutes and recommend that you arrive 15 minutes early for whichever heat you’d like so that you can warm-up and do any movement prep you’d like. The last heat will run at 11:45AM so make sure you’re here before then if you want to complete Murph.
The BBQ itself will start by 12PM. If you can, please bring a side dish or some beverages so that everyone can eat their fill.
Happy Birthday to Carlos G., Marian L. and Avi S.!