You’re invited! Memorial Day is an important holiday to DEUCE and the community that holds us together. We’d like to invite you this coming Memorial Day 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.
Please RSVP HERE. See you in the yard!
5/22/25 WOD
DEUCE Athletics GPP
Complete 5 rounds of the following:
6 Seal Rows
Complete 3 rounds for quality of:
10 Supinated Chest Supported DB Rows
50 Yard Fat Grip Carries
1:00 Front Rack KB Offset March
4 Rounds
Every 3 Minutes,
6 DB Hang Power Cleans(50/35)
8 Burpees over the DB’s
12 KB Swings(71/53)
DEUCE Garage GPP
7-5-3
Deadlift @ RPE 8-8.5
8-8-8-8-8
Bent Over Row
Then, EMOM 12:
Odd: 10 KB Swings
Even: 8 Alt. Lateral Med Ball Slams