Month: May 2017 (Page 2 of 12)




Foam Roll Lats T-Spine
Banded Shoulder Distraction
Foam Roll Quads
Wall Stretch
Seated Foreword Fold

3 Rounds
50′ 1 arm KB Farmers carry RT
8 1 Arm KB Deadlift LT
50′ 1 arm KB Farmers carry LT
8 1 Arm KB Deadlift RT


With a Partner, conga line style. Each person completes three rounds.

500m Row
12 Deadlifts
21 Box Jumps

24″,20″ (must jump)

Level 2 and 3
A weight you could do 21 reps with unbroken fresh
24″,20″ (step ups ok)


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.

Page 2 of 12

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