Rob B.
REMEMBERING NAVY SEAL MICHAEL P. MURPHY, MEDAL OF HONOR 6/28/2005 We do “MURPH” on Memorial Day Weekend every year to honor one of our own. Michael P. Murphy was a Patchogue-Medford High School graduate. “Murph” went from ordinary Long Island young man to attend Penn State then went on to pass selection to the most elite fighting force in the world. Lt. Michael P. Murphy made the ultimate sacrifice so he could get his three other team members to safety. Only one made it out on that day. We do “MURPH” to honor and to remember a Long Island son who laid down his life for his friends.
THE SECRET TO ATHLETIC LONGEVITY IS SURPRISINGLY SIMPLE
Workout of the Day
8 minute OTM: 2 back squats
10 minute AMRAP:
15 kettlebell swings 24/16kg
10 lunge steps
5 toes to bar
then
2 X 10 (each side): standing, lateral med-ball throw
Post your scores to the Whiteboard.
If you’re interested in the official “Murph Challenge” t-shirt from Forged here’s the LINK.
“Murph” will be the official workout of the day on Friday, regardless of when you actually do it.
For those unfamiliar or inexperienced we offer 2 scaled versions of “Murph”: “Half Murph”, 800-meter run, 50 pull-ups, 100 push-ups, and 150 squats, 800-meter run OR “Quarter Murph”: 400-meter run, 25 pull-ups, 50 push-ups and 75 squats, 400-meter run.
There will be only two time spots on Saturday: 10 AM and 11:30 AM
