*We will be having a change in schedule for tomorrow’s workout. Classes will only be 6am, 9am and 6pm for Memorial Day. We will be doing “Murph” 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 his favorites and he named it “Body Armor”.

“Murph”

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run

Rx= wear a 20/14 pound weight vest

partition pull-ups, push ups, and air squats as needed. Start and finish with a mile run. If you’ve got a 20 pound weight vest bring it to do it Rx’d