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Friday, November 23, 2018

23
Nov

Friday, November 23, 2018

VOD

Your beauty should not come from outward adornment, such as elaborate hairstyles and the wearing of gold jewelry or fine clothes. Rather, it should be that of your inner self, the unfading beauty of a gentle and quiet spirit, which is of great worth in God’s sight.

1 Peter 3: 3-4

BLACK FRIDAY MURPH!!

CLASSES RUN TODAY @12PM & 330PM

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

*Movement Substitutions
Work as a Team
2000/1600 Meter Row
115/80 Calorie Assault Bike
Reduce Reps
Ring Rows
Banded Pull-ups
Jumping Pull-ups
Push-ups to Box or Bench

 

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.