30 May 2012


30 May 2012

Today is the last day of the transformation challenge!!  Make sure to get weighed and measured and get the after picture done today!

Michael Murphy

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.

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

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.

Nutrition: Omelet Muffins.  Quick and transportable…just my style!

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  1. Brian Graves (aka Snatch Master) May 31st, 2012 7:16PM

    I just saw that you guys made it to the games. That is amazing! I am so happy for you guys. I will be cheering you on from PDX. Good luck!


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