Monday, 5/23/2016

Please bring something to throw on the grill, a beverage, a side dish, whatever you want to share for the Memorial Day Murph cookout!

Our annual Memorial Day Murph tribute workout and cookout will be held Monday, May 30. All are welcome to workout and/or hang out for the party afterward – bring family, friends, co-workers, neighbors, etc. If you want a t-shirt, you will have to register at but that isn’t required.

LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005
For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge.

Hip Flexors


2 Rounds:
Run 800 meters
20 Handstand Push-Ups

4×25 GHD Sit-Ups

100 Band Pull Aparts

Post your results to the comment section.


  One thought on “Monday, 5/23/2016

  1. May 24, 2016 at 7:49 am

    12:40 – 5 wall walks per round. Did core.


  2. Pete (PM)
    May 26, 2016 at 9:08 pm

    12:30 – 800m (2:00), 20 tripod pushups on 24″ box, 800m (2:25), 20 tripod pushups on 24″ box.
    4 x 15 GHD situps, 100 banded pull aparts.
    Running in the rain rocks!


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