Friday 05/24/2013



Memorial Day “Murph”
Athletes, friends and family – you are invited to join Granite State Fitness for “Memorial Day Murph” in memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June 28th, 2005. Join us at any one of our class times tomorrow for no cost.

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

You can partition the pull ups push ups and squats anyway you would like.

This workout was one of “Murph” favorites and he’d named it “Body Armor”. We refer to it 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.

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Showing 4 comments
  • Jennifer Wheeler


    Time: 66:17
    Pull ups on rings
    Knee push ups
    Due to knees squats were replaced with good mornings

  • Ben Hoglund

    53.00 – Great job everyone! It felt like I was carrying a family of 5 on my back the last mile.

  • Angela

    Most of the push-ups were on my toes until the last 60 or so and band for my pull-ups. 55:14 – didn’t beat my last time of 47:11 🙁

  • Dina

    great job everyone! What a WOD!!!

    55:41 – last 8 pull ups on the band (who needs pretty hands?!) and push ups on knees

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