Wednesday, May 28, 2014

Friday, May 23, 2014

Memorial Day Weekend and Murph

Hi All!
Just wanted to take a moment to wish everyone a happy and safe Memorial Day Weekend and also to acknowledge what this holiday is all about: remembering the men and women who died while serving our country.

For CrossFitters, Memorial Day is all about "Murph". Murph is a hero WOD in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005 after knowingly exposing himself to enemy fire during an attempt to gain a clear signal to communicate with headquarters after his unit came under fire. Despite his wounds, Murphy returned to his unit’s location after making contact with headquarters and continued to fight until he died. He was awarded the Medal of Honor, the United States military’s highest decoration, for his actions.

Murphy developed a workout that he called the “body armor” workout. This workout was one of Mike’s favorites and it is now referred to as “Murph” in his honor.


1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Partition pull-ups, push-ups, and squats as you see fit. If you want to run it the way Lt. Murphy did then grab a 20 lb vest.

FC is running our official Murph WOD on Monday, May 26 at 10:00am (there will be no other classes held that day). See you there!

Wednesday, May 21, 2014

Tuesday, May 20, 2014

Monday, May 19, 2014

Monday 5/19/14 WOD

**no 6am workout today. Regular schedule starting at 5:30pm**

10 rounds:
200 m run
7 chest to bar pull ups
7 front squats
7 handstand push ups

Sunday, May 18, 2014

***Monday Schedule Update***

There will be no 6am class tomorrow, Monday, May 19. Regular class schedule resumes at 5:30pm.

Thursday, May 15, 2014

Thursday 5/15/14 WOD

75 DU
65 squats
55 sit ups
45 push ups
35 pull ups
25 wall balls
15 burpees

Wednesday, May 14, 2014

Tuesday, May 13, 2014

Monday, May 12, 2014

Thursday, May 8, 2014

Thursday 5/8/14 WOD

25 pull ups
50 deadlifts 135/95
50 push ups
50 box jumps
50 sit ups
50 clean and press 35/25
25 pull ups

Wednesday, May 7, 2014

Thursday, May 1, 2014

Thursday 5/1/14 WOD

12 rounds, 20 sec work, 10 sec rest: