Archive for May 25, 2014

Monday 20140526 @ 10am

Posted: May 25, 2014 by ladygrape01 in Uncategorized


Thanks again to Team Red, White and Blue for joining us for the WOD For Warriors 21 Guns workout!



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.




For Time

Run 1 Mile

100 Pull Ups

200 Push Ups

300 Air Squats

Run 1 Mile

For those worried about the workload, we will allow folks to team up to tackle it as a team.

Post time to comments/ LogWOD





Homework (done on your own outside of class):

Roll out calves, hams, quads

Banded stretch shoulders, chest

Enjoy Memorial Day!