One class tomorrow at 9:00am. Gym will be open until noon for those who can not make it to the early class.

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 became “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 Run (4x400m)
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run (4x400m)

*Partition the Pull-Ups, Pushups, and Air Squats as desired.
*Optional – Wear a 20/14 pound weight vest.
If we are rowing today, males are to row a 2K, females to row 1600m.