Monday – The 4th of July!

*** REMINDER: There will be just one session today at 9am ***

Workout of the Day

For time:
Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile

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 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.

Murph + BBQ!

It’s finally here – our first annual 4th of July “Murph” and BBQ. This workout will be completed in honor of the veterans who have served our country. CrossFit has put out a number of different “Hero Workouts,” and this is one of the best. It’s intended to challenge you both physically and mentally, to make you truly appreciate the hardships endured by our troops in combat.

We will of course have our standard scaling options, including a “half-Murph” where the run and the reps are all cut in half. We’ll be running just one session at 9am, immediately followed by a barbecue at the gym. Bring your own beer and food to grill.

I look forward to seeing you there!

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