May 25, 2015


1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run
For time
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a twenty pound vest or body armor, wear it.
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.

May 19, 2015

photo (5)


Happy Birthday, Cindy C.!  Happy Birthday, Ernie!

Overhead Squat work

For time: Dumpster Sprint + 20 Thrusters (95/65), Dumpster Sprint + 20 Pullups, Dumpster Sprint + 20 Wallballs (14#/20#), Dumpster Sprint + 20 T2B

May 18, 2015


Gymnastics Play

AMRAP20: 2 Muscle-Ups + 3 Hang Cleans (95#/135#) + 15 Squats

** Bonus challenge: At any point during the week, perform the following – “Devil’s Trip”- 6 Rounds: 30 Second Full Sprint / 150 seconds off for Calories. Alternate Airdyne and Concept2 (3 rounds each) Post total cals to comments.