Friday May 28

Friday May 28:

Genesis 4:7

“You will be accepted if you do what is right. But if you refuse to do what is right, then watch out! Sin is crouching at the door, eager to control you. But you must subdue it and be it’s master.”

Monday May 31 we will have a team workout at 8am. That will be the only class that day. 

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.

If you could, please bring plenty of water with you and a towel for your push-ups tomorrow. Thanks!


Partner Workout 

Run 1 mile

100 pull-ups 

200 push-ups 

300 air squats

Run 1 mile