Friday, July 4, 2014 – FOURTH OF JULY

HOLIDAY SCHEDULE: One class at 8:30 a.m. will be held

070414 WOD

A. Group warmup

B. Stretch

C. “Murph”

For time:

1-mile run

100 pull-ups

200 push-ups

300 squats

1-mile run

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. Team workout is optional. Teams of two will partition reps any way; both may work at the same time and each must complete run. On-Ramp version will modify to cut all reps in half.

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 is now 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.
Michael Patrick “Murph” Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was also the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star (which was later upgraded to the Medal of Honor) and the Purple Heart.
Michael Murphy was born and raised in Suffolk County, New York. He graduated from Pennsylvania State University with honors and dual degrees in political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002. After participating in several War on Terrorism missions, he was killed on June 28, 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.
Since his death, a United States Navy destroyer, a post office, a combat training pool at Naval Station Newport, a Sea Cadet unit, a park, and Patchogue-Medford High School have been named in his honor.