OPEN GYM FROM  8:00am-10:00am, ONLY. "Murph" 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. ***There will be no babysitters during this open gym. MWOD Post WOD voodoo upper arm and thigh flush. Wrap voodoo band around upper arm. Wrap at a 50% stretch and 50% overlap. With wrap on upper arm, bend and straighten elbow, do wall push ups, tricep dips, etc to engage the bicep and triceps. Spend 2-3 minutes on each arm or until hand is too tingly. Next voodoo flush thighs.  Once wrap is on perform squats, high knees, butt kickers, etc for 2-3 minutes. Then switch sides.   If you don’t want to use voodoo wrap spend 2-3 minutes a muscle group using barbell to roll out quads, triceps and biceps(lie on side and place barbell sleeve just above the elbow crease. Bend and straighten elbow and make little circles). This will greatly reduce post WOD soreness!