05/30/16: MURPH

Memorial Day Schedule:  Class at 10am, then Open Gym at 11! 

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Summer Deal for College Students:  Welcome home for the summer!  We're offering our college students the same deal as previous years:  $250 for Unlimited Training while you're home...call, email or stop by the gym to sign up/get started!

Spring Fling:  Saturday, June 11th @ 10am:  We will be having our First Annual Spring Fling Partner Competition!  This will be a fun and friendly competition with 3 WODs throughout the day.  Grab a partner and sign up at the gym!

Kettlebell Kitchen Meal Delivery:  The complete menu, along with ingredient lists and nutrition facts can be found here on their website.  Ordering instructions and FAQs can be found here.

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WOD:

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"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.