MEMORIAL DAY WEEKEND · MAY 23 · 9:00 AM
Open to the public. Scaled to every level. If you eat, you train.
THE SCHEDULE
8:30 AM
Walk in. Sign in. Find your station. Get your hands chalked. We start sharp at nine.
9:00 AM
Group warm-up, then the work. We start together. We finish together.
AFTER
Food, drinks, recovery, conversation. One rule for the grill: if you eat, you train.
THE WORKOUT
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
Rx: 20-lb vest (men) or 15-lb vest (women). Scaling welcome and encouraged.
IN MEMORIAM
Lieutenant Michael P. Murphy. Navy SEAL. Killed in action June 28, 2005, in Kunar Province, Afghanistan. He was 29.
His four-man team was ambushed in the mountains. Outnumbered, pinned, taking fire from every direction. To call for support, Murphy moved into open ground — exposed himself completely — to get a signal on the satellite phone. He made the call. He took rounds in the back. He kept making the call. Then he picked up his rifle and kept fighting.
He was awarded the Medal of Honor.
This workout was his. He ran it in body armor and called it "Body Armor." After he was killed, the community renamed it.
This isn't a class. It's a memorial. We run it for him. And for every American who didn't come home.
THE STANDARD · SCALED
Rings, bands, jumping, or ring rows. Pick the version that lets you finish under the standard.
Knees, incline on a box, plate-press substitute. Range of motion stays honest.
Cut to a half. Partitioned with the reps. Rower or assault bike if running's out.
If you're running with a weight vest, bring your own — we don't have enough to lend.
Scaling isn't lowering the standard. The standard is that you show up and do the work in front of you.
One rule for the cookout: if you eat, you train.
HOLD A SPOT
Not required, but it helps us plan stations and food. Takes 10 seconds.
We'll send one reminder the day before. That's it.
May 23 · 9:00 AM · 237 East Front St, Three Forks, MT