Please note that the gym will be closed until 2 January 2019. Here is a workout that you can do in the park.

[WOD]
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

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.

[COMPETITION TRAINING]
No extra training. Rest and recover.

Photo Credit: Wendy Swift

Deb run.jpg