Hero WOD “Murph” – Classes at 9 & 10AM! Open Gym at 730am

Terry – Rope Climbs

Happy St. Patty’s Day!
Classes at 9 and 10am today.  The Gym will be Open at 7:30am and a non coached heat of Murph will start at 8am.  The box will close at 11am.  There will be no CTX class.  Murph is an endurance WOD 🙂 

You will also notice that as an added precaution we have removed all chalk buckets from the gym. We will have blocks of chalk that can be purchased at the front desk for individual use ($5).  We thank you for your understanding!

Weekly Strength/Benchmark Schedule – Click Here

Come on in we will find a scaling option for everyone!

“Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.
The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It first appeared on the CrossFit site 18 August 2005.

Warm Up
Dynamic Warm Up

Hero WOD (45 minute cap)
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

You can partition the pull-ups, push-ups and squats anyway you would like to get to the required reps. Ex. 20 rounds of 5 pull-ups|10 push ups|15 squats. The runs must be performed as bookends.

Level 3- 75 Pull-ups|150 Push-ups|200 Squats
Level 2- ⅔ Mile|50 Pull-ups|100 Push-ups|150 Squats
Level 1 – ½ Mile Run|30 Pull-ups|60 Push-ups|90 Squats
Adv – wear a 20|10lb vest

Scores/Comments from Murph on 3/17/18
Scores/Comments from Murph on 7/21/15
Scores/Comments from Murph on 3/8/15

At Home WOD:
10 Hand Release Push Ups
10 V-Ups
10 Single Leg Bridge Ups x Side


Foam Roll Mid Back – 2:00 Total