864 STRONG / Happy Memorial Day

There is no greater love than to lay down one’s life for one’s friends.
-John 15:13

My fellow Americans, ask not what your country can do for you, ask what you can do for your country.
-John F. Kennedy

This is ‘Merica, the land of Chuck Norris and the Double Quarter Pounder. We like big. And we like tough!

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Today’s schedule: STARTS at 8:30a.m.

864 Strength + Conditioning – The Grind: “MURPH”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

RX – Straight through / not broken into rounds. Wearing a 20 pound vest. Meet movement standards.
1 Mile Run route for today = All runners from gym to stop sign / intersection at Main Street and Adair Street.

Movement Standards:
Pull-ups / chin OVER bar on every rep. arms fully extended at bottom.
Push-ups / hand release. feet must stay on the floor at all times. no belly flop push-ups.
Squats / below parallel on ALL reps. partial squats do not count.

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

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Start and finish with a mile run wearing a twenty pound vest or body armor.

CF864 News:

May Challenge – Run 1 Mile AND accumulate 10 minutes of Plank Hold every day during the month of May.

Reminder – June 864 Dues / NLT Saturday June 1, 2019 – $25 Late Fee after June 1. Thank you very much! We appreciate you.

Stay safe. Make good choices!

BE STRONG.
Jay and Janice