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!

44 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.

  12. You’ve one of the greatest webpages.

  13. Amazing Web page, Maintain the useful job. Thank you!|

  14. Thanks really handy. Will certainly share site with my pals.

  15. Thanks a bunch! This a terrific webpage!

  16. Extremely individual friendly website. Tremendous details offered on few gos to.

  17. Thanks a lot for sharing this terrific web-site.

  18. Truly informative….looking onward to returning.

  19. Neat Website, Continue the great job. Thank you so much!|

  20. Exceptionally individual friendly site. Huge details offered on few gos to.

  21. say thanks to so a lot for your internet site it aids a whole lot.

  22. Simply just had to express I’m just lucky that i came in your website page.|

  23. Keep up the remarkable work !! Lovin’ it!

  24. Really desired to stress Now i am lucky that i happened in your web page!|

  25. thank a lot for your web site it helps a great deal.

  26. Incredible this is a handy online site.

  27. Many thanks, this website is really helpful.

  28. Wow cuz this is excellent job! Congrats and keep it up.

  29. Many thanks, this website is extremely handy.

  30. You’ve gotten one of the best web sites.
    [url=http://www.die-design-manufaktur.de/?option=com_k2&view=itemlist&task=user&id=2729870]maglie calcio[/url]

  31. Some schools make this a two-stage process.

  32. I am writing to make you understand of the useful encounter my girl developed browsing your web site. She figured out a wide variety of pieces, which included what it’s like to possess a great giving mood to have many people effortlessly thoroughly grasp specific grueling matters. You actually did more than readers’ expectations. Thanks for providing the insightful, trusted, informative and as well as easy guidance on your topic to Janet.

  33. My husband and i ended up being very comfortable Ervin could carry out his researching by way of the ideas he received from your web pages. It’s not at all simplistic just to always be freely giving thoughts that others could have been trying to sell. We discover we now have the writer to be grateful to because of that. The specific illustrations you’ve made, the simple blog menu, the relationships you help to engender – it is most remarkable, and it’s really helping our son in addition to us recognize that this content is brilliant, and that is truly serious. Thank you for all the pieces!

  34. Thanks so much for giving everyone a very memorable opportunity to read critical reviews from this blog. It’s always very useful plus stuffed with fun for me and my office mates to visit your blog no less than three times in one week to read the newest tips you will have. Of course, I’m just usually fulfilled concerning the good concepts served by you. Some 3 areas in this post are rather the most suitable I’ve ever had.

  35. I want to point out my admiration for your kind-heartedness in support of men and women who should have assistance with your concept. Your personal dedication to passing the message up and down appears to be astonishingly important and has in most cases empowered some individuals much like me to arrive at their targets. Your personal insightful useful information entails a lot a person like me and even more to my peers. Thanks a lot; from all of us.

  36. I want to get across my gratitude for your generosity giving support to those individuals that really want help on your area. Your real commitment to getting the solution throughout came to be surprisingly significant and has continuously permitted regular people like me to arrive at their desired goals. Your personal warm and helpful publication indicates a whole lot to me and still more to my fellow workers. Thank you; from each one of us.

  37. I really wanted to send a simple remark to be able to thank you for the marvelous strategies you are sharing on this site. My considerable internet investigation has finally been paid with pleasant concept to talk about with my visitors. I would mention that many of us website visitors actually are really blessed to exist in a good place with many lovely people with great hints. I feel very much grateful to have seen the website and look forward to tons of more fun times reading here. Thank you once again for all the details.

  38. I have to convey my respect for your kindness giving support to folks who should have help with this situation. Your personal dedication to getting the solution across had become amazingly powerful and has continually empowered those just like me to get to their dreams. This useful help implies a lot a person like me and a whole lot more to my colleagues. Warm regards; from each one of us.

  39. I precisely desired to say thanks yet again. I am not sure the things I would’ve tried in the absence of the type of ways discussed by you relating to this industry. Entirely was the troublesome problem in my opinion, nevertheless witnessing a new well-written style you resolved that made me to leap for delight. I’m just grateful for your advice as well as believe you really know what an amazing job that you’re doing instructing many people by way of a blog. Most probably you have never met any of us.

  40. Thanks for all of the effort on this website. My mom delights in engaging in research and it’s really easy to see why. A number of us notice all about the lively form you present sensible thoughts via this blog and as well inspire response from other individuals on this area of interest so our own child is undoubtedly studying a lot. Have fun with the rest of the new year. You have been performing a good job.

  41. I must show some thanks to you just for rescuing me from such a trouble. After surfing around throughout the internet and meeting views that were not helpful, I thought my life was done. Living without the presence of solutions to the issues you have sorted out through your entire website is a crucial case, as well as those that would have in a wrong way damaged my entire career if I had not noticed your website. Your good knowledge and kindness in handling the whole lot was helpful. I’m not sure what I would’ve done if I hadn’t encountered such a point like this. I can now relish my future. Thanks a lot very much for the expert and sensible guide. I will not think twice to propose the sites to any individual who would need recommendations about this problem.

  42. My wife and i felt cheerful when John managed to do his reports from your precious recommendations he made while using the web site. It is now and again perplexing to simply choose to be offering guidance which often many people have been selling. And we also remember we have the writer to give thanks to for this. The main explanations you’ve made, the simple website menu, the friendships you will help promote – it’s mostly exceptional, and it’s letting our son and our family believe that the content is entertaining, and that is extremely essential. Thank you for all the pieces!

  43. I wanted to draft you the bit of word so as to say thanks once again considering the unique tricks you’ve contributed here. It’s really generous with you to supply unreservedly just what many individuals might have distributed for an e book to help make some profit on their own, especially seeing that you could possibly have done it if you considered necessary. These pointers additionally served as a easy way to be aware that many people have the identical fervor just like mine to know significantly more when considering this matter. I know there are thousands of more pleasurable periods up front for many who read carefully your website.

  44. I would like to show some thanks to the writer just for bailing me out of this particular difficulty. After checking through the world-wide-web and seeing advice that were not pleasant, I figured my entire life was well over. Existing without the answers to the issues you have sorted out through your good posting is a crucial case, and ones which may have in a negative way damaged my career if I had not discovered the website. The skills and kindness in taking care of all things was tremendous. I am not sure what I would’ve done if I hadn’t discovered such a solution like this. I’m able to now relish my future. Thank you so much for the reliable and sensible help. I won’t be reluctant to refer your web blog to any individual who needs to have recommendations on this area.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Post Navigation