Sunday & Monday Murph 7:45 & 9am
No Mindbody Necessary–Come in and pay your respects through sweat!


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.


Saturday 830 Partner WOD/930-1100 Open Gym

WOD: Partner Whitten*

5 RFT:

22 KBS 55/35

22 BJs 24/20

400m run

22 Burpees

22 Wallballs 20/14

*Athletes will run the 400m together, but split the work load of the remaining movements

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Sunday & Monday Murph 7:45 & 9am

No Mindbody Necessary–Come in and pay your respects through sweat



Wednesday 6am, 745, 9am, 12-1 (OG), 530, 630pm

Skill/Strength: One Arm Overhead Squat DB/KB


30 DUs

20 Situps


*Using a KB/DB as heavy as possible to maintain proper range of motion


Tuesday 6am, 745, 9am, Noon QuickFit, 530, 630pm

WOD: 5 Rds on the 5 minutes*

Shuttle Run**

15 RKBS 70/55

Shuttle Run


Shuttle Run

*(5) 5 minute rounds/once complete remainder of 5 minutes is rest

**Shuttle run from front of building to street x 2


Just Keep Pushing That Rock Everyday

Saturday 830am Partner WOD/930-1100 Open Gym

WOD: Partner Tumilson*

8 RFT:

200m Run

22 Burpee Deadlifts AHAP w/KB or DB

*Athletes will run together each round and split the BDLs with one athlete working at a time.

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.


Friday 6am, 745, 9am, 12-1 (OG), 430, 530pm

Skill Work: Muscle Ups


2 MUs*

4 Squat Cleans 155/105

6 BJs 30/24

*Scale for MUs will be TWO C2B/Pullups/Ring Rows (Athlete Choice) & 2 Ring Dips PER MU