WOD – May 23, 2015

The annual Memorial Day “Murph” workout will be held Saturday morning at 7am!  There will be no 8:30am class on Saturday due to the CF Games Regionals in Hartford this weekend.  We look forward to seeing everyone Saturday morning!


Next on-ramp begins Monday, 6/1/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.


Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.






For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.



Post time to comments!

31 Thoughts on “WOD – May 23, 2015

  1. Mike C on May 23, 2015 at 8:21 am said:

    54:41 RX

  2. leanne on May 23, 2015 at 8:52 am said:

    47:19 Rx. Thank goodness I can run and squat faster than I can do pull ups & pushups

  3. Kathy on May 23, 2015 at 9:19 am said:

    51:59. Jumping pull-ups, 190 of 200 strict push-ups. I was 4 minutes slower than last year, but last year all push-ups were from my knees. Good job everyone!

  4. Kathy on May 23, 2015 at 4:52 pm said:

    My first murph! 59:36. All jumping pull ups, more than 3/4 push ups were strict. Great job everyone!

  5. Keith on May 23, 2015 at 6:06 pm said:


    Ring Rows.

  6. Kevin K. on May 23, 2015 at 9:32 pm said:

    49:19. First time. RX if you’re not worried about the vest!

  7. Becky K. on May 23, 2015 at 9:34 pm said:

    57:57 RX for 16 rounds, last 4 jumping pull ups

  8. Maria Goral on May 24, 2015 at 11:07 am said:

    51:24 all Rx pull ups and 50/50 Rx/worming push ups
    Last year 47:25 with all jumping PUs and all push ups off knees
    And no Kevin ur Rx doesn’t count without the vest

  9. Kerri Francis on May 24, 2015 at 4:01 pm said:

    First Murph….44:45. Jumping pu’s, knee pushups.

  10. Bryan on May 25, 2015 at 12:13 pm said:

    44:28. Off by about 2 min from last year. Oh well…

  11. Nate on May 25, 2015 at 5:22 pm said:

    55:58 jumping pull ups, most pushups “worm” style.

    Also, chained together kipping pull ups for the first time ever today.

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