Memorial Day is an important holiday to DEUCE and the community that holds us together. We’d like to invite you to 110 Lincoln Boulevard to honor American service men and women who have paid the ultimate sacrifice.
Traditionally, we take on a tribute workout called “Murph” posthumously named after SEAL Team 3 member, Lt. Michael Murphy. Murphy would perform this workout, which he named ‘Body Armor’ to prepare for deployment overseas. Ultimately, Murphy lost his life in an ambush in the Hindu Kush mountains of Afghanistan performing actions that would earn him the Medal of Honor but cost him his life.
“Body Armor”
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile
**If you have body armor or a weight vest, wear it
Part of his story was later immortalized in the best-selling book, Lone Survivor, which was later made into a feature film starring Mark Wahlberg.
Students can register for a heat time here. See you in the yard!
5/23/22 WOD
DEUCE ATHLETICS GPP
3-3-3-3
Banded Deadlift
AMRAP 10
15 Banded KB Swings
8 Renegade Rows
Then, EMOM 16
Min 1: Max Ball Slams
Min 2: Max Elevated Push-ups
Min 3: :30 Plank Hold
Min 4: -Rest-
DEUCE GARAGE GPP
10-10-10
Back Squat
Complete 3 rounds for quality of:
8 FFE Reverse Lunges ea
10 Goblet High Knee Squat w/ Swinging Gate
:30-:45 Copenhagen Plank
Then, complete the following for calories:
Tabata Assault Bike
Then complete for quality:
3:00 Squats