One class today, starts at 10:00 AM (gym opens at 9:30 AM)! Afterwards, we will grill out and play kick ball at the park down the street! Bring your friends, family, and some food to share!

Hero WOD

For time…
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

If you have 20/14lb weight vest, wear it.
*May partition reps, not run.

L3: No vest
L2: 1200m Run, 75 PU or Ring Rows, 150 Push-ups, 200 Squats, 1200m Run
800m Run, 50 PU or Ring Rows, 100 Push-ups, 150 Squats 800m Run
L1: 400m Run, 25 Ring Rows, 50 Push-ups, 100 Squats, 400m 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.