We honor the  memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., KIA Afghanistan 6/28/05 with the Memorial Day Murph workout.

This will be done on Memorial Day May 27th @ 10am (Refreshments will follow).  Please go to http://www.forgedclothing.com/mdm  to register or just show up and do the workout.

THE WORKOUT

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

The movements can be broken up into any order of your choosing.  As always, scaling is an option.  For more info, please take a look at the website http://mdmfundraiser.com

For Time:

5 Front Squats

25 Pull Ups

4 Front Squats 

20 Pull Ups

3 Front Squats 

15 Pull Ups

2 Front Squats

10 Pull Ups

1 Front Squats

5 Pull Ups

Choose a challenging load for this workout. 

All front squats will start with a clean from the ground.

50 Jumping Pull Ups

50 Box Jumps 24/20

50 Kettlebell Swings 53/35

50 Steps Walking Lunge 

50 Knees to Elbows

50 Push Press 44/33

50 Back Extensions

50 Wall Ball 20/14

50 Burpees

50 Double Unders

The "Dirty 30" Will Also Be An Option for our newer athletes.  

Happy 50th Birthday Dr. Curt :)