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May 29th, 2017


**REMINDER: We will be observing Memorial Day by doing "Murph" at 10am. (There will be NO evening classes.) Join us to commemorate the men and women that have paid the ultimate sacrifice for our beautiful country! We hope to see you there!

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.


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1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059