Monday, May 30, 2016


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.

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

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.

Sunday, May 29, 2016

Saturday, May 28, 2016

Friday, May 27, 2016


150 Wallball shots for time. (Men - 20#, Women - 14#)


15 min to establish max Thruster.

Post time and load to comments. Compare "Karen" times to 8/21/098/1/12, 12/13/13 and 110206. (You may also want to compare Karen times to the 150WB in WOD 12.4  3/15/121/18/13, and 3/21/13.) Compare max Thruster to 1/17/14 and 5/20/14. Anyone who hits a thruster PR after Karen is a champ!

Next Monday 8-10am
Friends and Family are welcome!

Thursday, May 26, 2016

Cleans, Ball Slams, DU

EMOM for 10 min using 60% max clean
1 Squat Clean, 3 sec hold at bottom of squat
2 Front Squats as fast as possible


For time
50-40-30-20-10 reps of
Ball Slams 30/20
Double Unders

Post load and time to comments. Compare to 5/23/14.

Wednesday, May 25, 2016


Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. We've seen +3. Any +4's? Compare to 8/22/1312/5/13, and 5/21/14.

Tuesday, May 24, 2016

Max Clean

3 rounds for max reps
ME Side-to-side Box Jumps
1 min ME Sit-ups (T2B count double!)
1 min ME Burpee
2 min Rest


15 min to establish Max Clean
Post reps and load to comments. Compare max clean to 11/12/13 and 5/22/14.