Memorial Day


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

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.


Tomorrow will be my first attempt at the annual Memorial Day workout at the box. Now those who’ve been following for a while know my thoughts about running. lol. It’s definitely going to be a challenge just to finish let alone try to finish QUICKLY. lol. I anticipate doing this pretty much all day tomorrow. Depending on how long it takes me to walk a mile. 

Today, I’m beefing up with lots of extra protein, calories, water and rest. It’s really not too much more difficult than any of our other WODs, with the exception of running, but it’s still a whole lot especially after beefing up my WOD schedule this past week. I was supposed to be in Cincinnati this weekend, but plans changed and we ended up staying home. I wasn’t exactly prepared for it because I didn’t think I was going to be participating so… yeah. It will be interesting, but it will also be an accomplishment and (at least in my opinion) a perfect tribute. That’s basically all we’ve been doing around here at the House of Hale this weekend.

We had a really nice visit with some friends from out of town yesterday. Good food, good conversation, good times, and aside from my purple hair dye disaster the day was fairly uneventful lol. Oh… yes…. the hair dye disaster. Let me tell you I have never been so horribly discolored in all of my years with hair dye. This stuff was AWFUL. Even after shampooing it out (or at least attempting to) my scalp is still the most vibrant shade of purple I have ever seen. It set into my scalp but for some reason didn’t take to my hair. I don’t know what that was all about, but it’s a mess. I’m going to deal with it this week and try to get as much of the dye out as possible before fixing it next week. I look like Violet from the original Charlie and the Chocolate Factory movie. No joke. It’s bad. lol.

Anyway… Kevin and Nora are patiently waiting for me so we can go out and enjoy this beautiful weather. Hopefully you all have a chance to do the same. Until later Bloggies. 🙂