If you have been to the gym the past couple weeks you’ve probably heard your friends talking about Murph. If you are new to CrossFit you’re probably asking yourself “who, what, why, and is this physically possible for me to complete?”. Below are some helpful tips to help make this Saturday’s Murph workout enjoyable. First, here’s a little about the workout: History Murph was originally posted on CrossFit.com on August 18th, 2005. The description read: 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...Read more

Warm-up 2:00 bike, row, ski 2 Sets: 10 Sit-ups10 Ring rows10 Air squats WOD 14 Minute AMRAP: 500 Meter row or ski10 OH plate sit-ups 25/1510 Burpees to plate Accessory 3 sets: 10 Double DB shoulder press10 Alternating cross body hammer curl/side @21X1 Followed by… 3 sets: :15-:30 HS hold/plank:15-:30 Superman holdRead more

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms10 Ring rows10 PVC pass through lunges Strength/Skill Power snatch 3-3-3-2-2-1-1 weight by feel WOD Four rounds for time: 15 Back rack lunges 75/5525 KBS 53/35 Compare to: 6/28/2023 Hybrid Conditioning (5:30) 30 Minute AMRAP: 800 Meter run20 Burpees1,000 Meter row50 Sit-ups40 Calorie bikeRead more

Join us for Murph on Saturday, 8:30 & 10:00 am. Read more HERE Warm-up 2:00 bike, row, ski 2 Sets: 5 Single arm ring rows/side10 Samson lunges10 Pineapple pickers10 Mountain climbers Strength/skill 4 Sets, not for time: 100 Meter farmer carry8 Bulgarian split squats/side8 Single arm DB row/arm -Switch arms at turn around during carry. WOD 4 Rounds for max reps: :45 Bike, calories:30 Rest:45 D-ball to shoulder 100/70:30 Rest:45 DB Man makers 50/35:30 Rest Hybrid Conditioning (10:30) 8 Minute AMRAP: 200 Meter run50′ Sled push Rest 2 minutes 8 Minute AMRAP: 10 Calorie bike100 Meter farmer carry Rest 2 minutes 8 Minute AMRAP: 250 Meter row20 Goblet squatsRead more

Warm-up 2:00 Bike, row, ski 3 Sets: 10 DB floor press3 Inchworms100 Meter jog Strength/Skill Bench press 5-5-3-3-2-1-1-1 Build to a heavy single WOD 15 Minute AMRAP: 250 Meter row/ski5 Hang power cleans 155/1053 Wall walksRead more

Memorial Day Weekend Schedule: Saturday – Murph @ 8:30, 10:00 amSunday – ClosedMonday – Closed Warm-up 2:00 bike, row, ski 2 Sets: 10 Goblet squats10 Ring rows50′ Halo monster walk Strength/Skill Back squat 10-10-10 55-60% WOD 3 Rounds for time: 400 Meter run15 Pull-ups15 BurpeesRead more