Team workout at 9:00am followed by a potluck lunch, bring something simple and whatever beverage you want.

I’ve moved the Gym Records and new Home/Travel WOD pages to a new Member Links area over on the right. Check it out.

My view Sunday morning…


In memory of Navy Lieutenant (SEAL) 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.

For Time:
Run 1 Mile
100 Pullups
200 Pushups
300 Squats
Run 1 Mile

The format and scaling (yes it WILL be scaled!) will be determined by the number of athletes and skill level on each team. Don’t let this workout scare you off, I will be sure make it fairly easy for beginners!

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