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For time:
 1 mile Run
 100 Pull-ups
 200 Push-ups
 300 Squats
 1 mile Run

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". 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.

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.


Enjoy family time  we will be closed


"21 Guns"
21 min AMRAP

400m run
21 pushups
21 box jumps   24/20
15 burpees
9 pullups


Power Cleans  3 x 5.   build heavy
Deadlift 3 x 3 begin from last clean

sled pushes


Regional WOD 15.3
For time:
 1-mile run
 50 - overhead squats  135/95  or 50% 1RM
 100 GHD sit-ups  or abmat situps
 150 double-unders or  300 singles
 50 - sumo deadlift high pulls   135/95
 100 box jump overs 24/20

regional time cap was 26 mins....you be allowed 35 for a time cap.







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