5.29.23

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.

Metcon
”Murph”
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run
RX: 20/14lb vest
**Athletes may break-up pull-ups/push-ups/air squats as necessary**

5.30.22

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.

Metcon
”Murph”
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run
RX: 20/14lb vest
**Athletes may break-up pull-ups/push-ups/air squats as necessary**

5.31.21

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.

Metcon
”Murph”
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run
RX: 20/14lb vest
**Athletes may break-up pull-ups/push-ups/air squats as necessary**

7.4.20

Today’s WOD is a free community event. Please bring your family and friends to honor a fallen hero.

We will have three heat times: 8:00 am, 8:45 am and 9:30 am. This means that the clock for each heat starts at this time. We highly recommend that you get to the gym at least 30 minutes early to warm-up, sign waivers and get ready for the start of the metcon.

“Murph”
1 mile run
100 Pull-ups
200 Push-ups
300 Air Squat
1 mile run
RX: 20/14lb vest

5.27.19

Today’s WOD is a free community event. Please bring your family and friends to honor a fallen hero.

We will have three heat times: 8:30 am, 9:15 am and 10:00 am. This means that the clock for each heat starts at this time. We highly recommend that you get to the gym at least 30 minutes early to warm-up, sign waivers and get ready for the start of the metcon.

“Murph”
1 mile run
100 Pull-ups
200 Push-ups
300 Air Squat
1 mile run
RX: 20/14lb vest