Monday, May 30, 2016




We are closed today in observance of Memorial Day. We will hold one class at 9am. Join us for:


"Murph"
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.

24 comments:

  1. This will be my first time missing murph since starting Crossfit! Darn ankle. I'll be there in spirit! Y'all have a good workout and push hard!

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  2. B: eggs bacon spinach
    L: turkey burger patty, sweet potato fries
    D: turkey burger patty, sweet potato fries

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  3. B: 2 eggs, sweet potato, spinach, coffee
    L: 2 hard boiled eggs, Larabar
    S: bell peppers, guacamole
    D: grilled sausage, salad, veggie chips

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  4. B eggs & sausage
    S protein shake
    L fajita meat & salad
    D hamburger patty & sweet potato

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  5. This will be my first time doing Murph and I am EXCITED!!!! :D

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  6. B-eggs with bacon
    L-grilled shrimp and beef tip kabobs with zucchini and onion
    D-beef taco meat with salad

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  7. 5/29
    B- boiled egg bacon
    S- cashews strawberries
    L- smoked salmon
    S- strawberries
    D-smoked pulled pork, boneless ribs and chicken and a few beans. :-)
    Go Night WODers.

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  8. B- eggs, smoked sausage,avocado and tomatoes
    L- fasted
    S- mixed fruits
    D- brisket, potato salad and someone made an awesome broccoli and tomato salad. And a few beers while laying in a hammock.

    Will be back on track Monday. Please say thanks for all who have and are currently serving our country.

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  9. B- protein shake
    L- brisket, salad fruit
    D- left over brisket

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  10. b: banana, walnuts (no kitchen!)
    l: steak filet wrapped in bacon, brussel sprouts
    d: ground beef, cauliflower, bell pepper stir fry
    dessert: strawberries, blueberries, pineapple

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  11. Thanks to those who serve or have served.
    Wod rxd (no wt vst) 45:52, did rds of cindy and super happy with that portion, 10 rds in 11, 2nd 10 in 13 min

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  12. Eggs bacon
    Chicken brown rice
    Chicken sweet potato

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  13. B-none
    L-beef hotdog, no bun, with chili
    D-crawfish etoufee
    S-jerky
    AM Team

    Murph time: 1:29.32

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  14. B- steak and eggs with spinach
    L- protein shake
    D- brisket and smoked chicken raw carrots, broccoli and tomatoes
    A lot of fluids to hydrate for today!

    Go team night WOD'ers

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  15. B protein shake
    s cashews
    L taco salad w avocado, power greens
    S cashews
    D protein shake
    S grapes

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  16. B: eggs and sausage
    S: vegetable chips and Larabar
    D: lettuce wrapped hamburger, zucchini and squash, and sweet potato

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  17. B: fast
    L: beef fajita and onions
    D: burger no bun

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  18. B boiled eggs and coffee
    L fajita spinach salad
    D brisket and fruit

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  19. B - Fasted
    L - 1 Beef hot dog, chili no beans, no bun
    D - Salad (no dressing) w/ popcorn chicken, tomatoes, cucumber, & onions
    S - Trail Mix

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  20. B-turkey sausage & eggs
    L- paleo chicken tenders & sweet potato fries
    S-mixed fruit
    D-shrimp & stir fry veggies

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  21. 5/29/16
    B- fasted
    L- steak filet wrapped in bacon, brussel sprouts
    D- ground beef, cauliflower, bell pepper stir fry

    Asa

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  22. Breakfast protein shake, banana, and coconut water
    Snack post Murph McMuffin
    L Pork roast and veggies
    D shelless tacos

    Team PM

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  23. Stomach bug.... Water and bananas and sleep

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