5/8/19 - Memorial Day: “Murph”

It’s a longtime DEUCE tradition to take on a tribute workout each year on Memorial Day for the men and women who’ve paid the ultimate sacrifice serving their country. We invite the public to take on “Murph” with us Monday May 27th starting at 10am.

“Murph” is a tribute workout posthumously named after Lt. Michael Murphy who succumbed to his injuries in a firefight in the Hindu Kush mountains of Afghanistan during a reconnaissance mission with three other US Navy SEALS. All perished in the ensuing firefight except Marcus Luttrell, who story later became the best selling book and Hollywood movie titled ‘The Lone Survivor”.

Murphy was posthumously awarded the Medal of Honor, the nation’s highest military honor, for his valor in the firefight that he eventually succumbed to his wounds in. His favorite workout, which he called “Body Armor” is now known around the world simply as “Murph””

Complete the following for time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

**If you have body armor or a 20lb weight vest, wear it

Athletes of all levels are welcome to join for the workout as we’ll provide a number of different scaling options. This workout will take place in the yard starting at 10am with our favorite local taco cart dealing food afterward.

Make it Facebook Official here!

 

Logan Gelbrich  

@functionalcoach

5/8/19 WOD

10-10-10-10

DB Renegade Rows

10-10-10-10

DB Skullcrushers

 

Complete 4 rounds for time:

8 Toes-to-Bar

4 Burpee Box Jump Overs (24/20)

-Rest :60-

 

Finisher:

75 Push Ups