Tomorrow, May 30, 2022, is Memorial Day. The gym will be closed all day, but we will be joining The Phoenix at Wash Park (picnic site 3B) for MURPH. Heat sign up will begin at 9 am with heats beginning at 9:30. Please register online here.  

This workout is 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.


1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

*20 lb weight vest if you can finish with the vest in under 60mins

**scaling options will be available