Workouts for the Week May 19th – 27th

Memorial Day is upon us!  As usual we will be honoring our hero’s this Saturday with “Murph”.  You can do this solo, with a partner, team of 3 or 4…it’s up to you, just know that you will be part of something much greater than yourself when you participate in this workout.  We will run 2 heats, the first at 6:30am and the second at 8am.  The 6:30am will not be ran like a class would as the coaches will be participating…we’ll warm up/stretch on your own but know the clock is going to start at 6:30am.  Anyone is welcome to join…my favorite workout of the year.


We’ll ALSO be having a “Bring a Friend Day” this Thursday.  This is welcome to old and new…the more the merrier and lets share some sweat!

Monday, May 22nd


Row 1:40/v:20



Every Minute on the Minute for 10 Minutes

Odd – 10 Bar Facing Burpee/Barbell Burpees

Even – 5 Thrusters (155/105)

*RX+ = Add one rep after each set

-Inspired by Spealler


Tuesday, May 23rd

Strength: 15 Minutes

1 Hang Snatch + 2 Overhead Squats


Every Minute on the Minute for 12 Minutes

1 Sled Sprint (moderate load, down and back)



As Many Rounds as Possible in 15 Minutes

2 Rope Climbs (10 knee tucks)

6 Deadlifts (275/185)

200m Run


Wednesday, May 24th


Find a Heavy Clean and Jerk for the Day



4 Rounds for Time

50 Double Unders (100 singles)

20 Alternating DB Snatch (50/35)

15 DB Squats

10 Handstand Pushups (20 pushups)

5 Bar Muscleups (10 pullups)


Thursday, May 25th

Bring a Friend Day!

As Many Rounds as Possible in 18 Minutes

With a Partner, Relay Style

200m Row

10 Wall Balls

5 Burpees


Friday, May 26th


Back or Front Squat (your choice)

7-7-7-7; climbing in weight, no higher than 80%




Hang Squat Cleans (95/65)

KB Swings (1.5/1)

Double Unders (2:1)


Saturday, May 27th


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