5.29.23

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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.

Metcon
”Murph”
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run
RX: 20/14lb vest
**Athletes may break-up pull-ups/push-ups/air squats as necessary**

12.13.22

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U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Metcon
“Bradshaw”
10 RFT
3 HSPU
6 Deadlifts @ 225/155
12 Pull-ups
24 Double-unders
Retest from 11/11/2021

Accessory
12 min EMOM
1: 30 sec Sledgehammer swings
2: 30 sec Battle ropes
3: 5 Tire Flips

5.30.22

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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.

Metcon
”Murph”
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run
RX: 20/14lb vest
**Athletes may break-up pull-ups/push-ups/air squats as necessary**

12.22.21

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In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." - Erin Taylor

Metcon
“JT”
21-15-9
HSPU
Ring Dips
Push-ups

Conditioning
12 min EMOM
1: 12 Box Jumps @ 24/20” (RX+ 30/24”)
2: 10/7 Calorie AAB (RX+ 15/12)
3: 15 Sit-ups (RX+ 20)

Accessory
100 Calorie Row
EMOM perform 5 OTR Burpees.Start with 5 burpees

11.11.21

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U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Metcon
“Bradshaw”
10 RFT
3 HSPU
6 Deadlifts @ 225/155
12 Pull-ups
24 Double-unders

Accessory
2k Row
Rest same time as 2k row
1k Row
Rest same time as 1k row
500m Row