Archive for May 27, 2012

Monday, Memorial Day Murph

Posted: May 27, 2012 by totactfit01 in Uncategorized

MEMORIAL DAY SCHEDULE: We will run one class today at 1000

For those who have taken part in our inaugural “Hero WOD Memorial Day Weekend” Marathon, I would like to say thank you from our staff. 

While we should all take time this weekend to be with family and friends, this is also a time to honor those who made the ultimate sacrifice so we would be able to enjoy these good times.  I can’t think of a better way to honor them than by pushing ourselves through these workouts that were made in their honor.

Therefore, our last Hero WOD for the weekend will be….


For time:

Run 1 mile

100 Pull ups

200 Push ups

300 Air Squats

Run 1 mile

Record time to comments/

Video courtesy of USNavyVisualNews

Picture courtesy of CrossFit HQ

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.

If you’ve got a twenty pound vest or body armor, wear it.

Should you need it, we will have scaling options posted on the Whiteboard.



Also, don’t forget…

We will be running a Special 5 day Strength and Conditioning Mini Camp 11-15 June.  It will consist of two-a-day training at 0800 and 1600 each day, and then a special three-a-day on Friday (0800-1200-1600).  All Mini Camp sessions will be 1 hour in length will include a warmup associated with the activity of the day, a Strength/Skill training session that includes specific instruction (will teach squat, deadlift, power clean, press, bench press), speed work, footwork, balance work, and conditioning drills, warm down stretch.