Memorial Day “Murph” Event Open to Public

You’re invited! Memorial Day is an important holiday to DEUCE and the community that holds us together. We’d like to invite you to 110 Lincoln Boulevard to honor American service men and women who have paid the ultimate sacrifice. 

This workout is open to the public and scaled for all fitness levels. 

Traditionally, we take on a tribute workout called “Murph” posthumously named after SEAL Team 3 member, Lt. Michael Murphy. Murphy would perform this workout, which he named ‘Body Armour’ to prepare for deployment overseas.

“Body Armor”

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

**if you have a weight vest or body armor, wear it

Ultimately, Murphy lost his life in an ambush in the Hindu Kush mountains of Afghanistan performing actions that would earn him the Medal of Honor but cost him his life. 

Part of his story was later immortalized in the best selling book, Lone Survivor, which was later made into a feature film starring Mark Wahlberg. 

All students will need to reserve a heat time HERE. See you in the yard!

5/13/24 WOD

DEUCE Athletics GPP

Complete 4 rounds of the following
12 Split Squats

Complete 3 rounds for quality of:
10 1-Leg Landmine Glute Bridges (ea)
50-Yard KB Front Rack Offset Carry

12 DB Hang Power Cleans (50/30)
10 Burpees



Front Squat

Complete 3 rounds for quality of:
4-6 GHRs (w/ :05 eccentrics)
:20 1/2 Kneeling Palloff Hold (ea)

Then, AMRAP 8
8 Goblet Squats (70/53)
16 KB Swings
8 Slam Balls