Tuesday, July 4, 2017


REMINDER: there is one class today at 9am at Harlow Platts Park in Boulder. Stay afterward for a drink, then bop over to Adam’s house for a BBQ!

Workout of the Day

“Murph”

For time:
Run 1 Mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 Mile

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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.


Don’t get overwhelmed with the workout – plenty of options to scale!

  1. Do the full mile runs, but half of the pullups, pushups, and squats (50/100/150).
  2. Do the full miles runs with a partner. Split the reps between you however you choose, but only one partner works at a time.
  3. Split the run and the reps with a partner.
  4. Split everything with 2+ partners.

There is no time cap today. Push yourself a little bit harder than you otherwise might.

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