Monday, May 25, 2015


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

We are closed today. We will hold one workout at 9am.
Let us know you are coming! It's fun and everybody is doing it!
RSVP HERE to sign in for class or use the Mindbody Connect App.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.


  1. Good Morning.

    Breakfast: Boiled Eggs/bacon

    Make it a great day!

    Go Team Paleo Divas!!

  2. No WOD today! Have to work.

    Lunch: ribs, sweet potato fries!


  3. Murph time 70:27 RX'd. Not the time I was going for but I'll take it, but I'm ready to do it again in the future. Thanks to Rickey, Asa and Travis for the last minute push!

    Lunch will be leftover ribs, sweet potatoes, broccoli, and grapes!

    Team Deez

  4. Murph - 57:40 (did Ring Rows)

    Team Ball 'n Chain

  5. Murph group of 3 (Aidee and Maury) 29:12
    I should've done it as 2 but oh well... AND we did 100 push-ups and 200 pull-ups by accident (reversed). :-/

    Italian BMT sub lots of veggies (no bread) strawberries for dessert

    Team ME

    1. Sorry again for the shoe to the noggin'

  6. WOD: Bootcamp this morning

    Sweet potato with eggs and spinach


  7. Murph this morning 59:20 RX, great seeing everyone out there pushing and helping everyone through the WOD!

    Lunch leftover smoked chicken


  8. Teamed up with Claire on Murph. We completed 75% in 52:?? I did pull ups until the last 5 sets of my pull ups. :( I now have an awesome tear but it was a good workout!!
    Food today will probably not be acceptable for posting... I've been toooooo extremely low carb and it's taking its toll on me.

    1. Post yours and I'll post mine... OK. I'll go 1st. STRICT Paleo + 3 glasses of wine. I should get extra credit.

  9. No WOD today. Rest and recovery.
    Steak and asparagus for lunch. :)

    Team Fuerza.

  10. WOD:: boot camp

    Fruit salad


  11. Good workout this morning 49:20 Rx. Then at home weed cutting (def helps having the right tool for the job). Feeling accomplished today.
    Pre wod -eggs bacon sweet potato
    Post wod - protein shake, mango
    Lunch - chicken, brussel sprouts, sweet potato, grapes
    Dinner - salmon, broccoli, tangerinee
    Team Buns and Guns!

  12. WOD: teamed up with Maury and Tiffany!! Other then the little mix up with the pull ups and push ups, we had an awesome work out. Our time 29:09(?)

    Lunch: left over grilled chicken and veggies

    GoTeam Bonnie&Clyde

  13. WOD today was 1/3 "Murph" with Aidee and Tiffany. Made it a little tougher by mixing up the reps on the movements but it was challenging nonetheless
    Time 29:09
    Lunch - Bacon and Eggs
    Dinner- ???

    Team Bonnie and Clyde

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  15. Carmen and I completed 75% of MURPH. it was really tough. I had some fried eggs this morning when we got home. I was super hungry. Team Franix & The White Silverados

  16. Murph: 65:04 (w/ 2 green bands)
    Still feeling tired from the Murph!!

    Dinner: grilled chicken salad
    Team Las Paleoritas

  17. 100 push ups with Amy
    100 pull ups with Amy
    100 push ups with Amy
    300 air squats on my own (for time and forgot to start my watch timer)

    Dinner - ribs and broccoli

    Team Flexy Beasts!

  18. way to go on Murph, everyone!!! i had no wod today. fajitas, and grilled veggies for dinner!
    Paleo Princesses!
    Jenn g

  19. Murph-72:16

    Lunch: pork chops, cauliflower rice, zucchini
    Team paleo beast gals

  20. I've been forgetting to post....I had a good job yesterday and today Murph in 65:04. I wasn't planning on doing it alone, just kind of happened.
    B-scrambled eggs, roasted orange bell peppers n onions, roasted avacado.
    Team las paleoritas;)

  21. Murph-1hour 16min RX (well never mind didn't wear weight vest)
    Breakfast-sweet potato, eggs, and sausage
    Oh and banana after murph

  22. WOD was a brisk walk with eggs and asparagus for breakfast.

    Team Fuerza

  23. Murph at 1:01:48 with out a vest.

  24. Murph: 23:15 (3 Partner Workout)