Saturday 5/29/21


Lieutenant Michael Murphy, of Patchogue, New York, was killed in action in Afghanistan during Operation Red Wings on June 28, 2005.

Murphy was the commander of a four-man reconnaissance team on a mission to kill or capture a top Taliban leader. Dropped off by helicopter in a remote, mountainous area of eastern Afghanistan, Murphy’s team was surrounded and attacked by Taliban fighters.

Murphy and two members of his team, plus sixteen U.S. military personnel aboard a Chinook helicopter that was shot down during the fight were killed.

Mike Murphy was posthumously awarded the Medal of Honor for his heroic actions that day, placing himself in the open and exposed to enemy fire in order to make a satellite phone call to get the quick reaction force (QRF) to help save his teammates.

Murph, as he was known to his friends, loved to do this workout, which he called body armor.

Remember that you will get tired during this workout. You’ll probably think about cutting corners or giving up.Think about Lt. Mike Murphy. Think about the men who gave their lives during Operation Red Wings. They didn’t give up and neither should you.



8am – Functional Fitness with Coach Alia
9am – Functional Fitness with Coach Ozzie
10am – Functional Fitness with Coach Ozzie

For Time:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile
For Time:
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
STANDARD: Half Murph + Ring Row
RX: Half Murph + Pull-Ups
SPORT: Full Murph
COMPETITION: Full Murph + Weighted Vest

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