WOD |
| Class Schedule |
| Benchmarks |
| Movement Demos |
| WOD |
| Class Schedule |
| Benchmarks |
| Movement Demos |
WOD
 | Mon, May 30 2022 |  |
 | 10:00am MURPH - Memorial Day |
| Sat, Oct 8, 2022 at 1:30pm The Gleason’s Pizza Social |
| Sat, Oct 22, 2022 at 8:00am Festivus Games 2022 |
| Sat, Apr 22, 2023 at 8:00am Festivus Games - Spring 2023 |
| Sat, May 6, 2023 at 10:00am Daniel Barden 5k Mud Run |
| Most Recent Benchmark: Snatch 1RM on Dec 4, 2025 (68 days ago) |
MURPH(Time,  Hero WODsIn 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. ---------- WORKOUT VARIATIONS: ---------- Rx 'Murph' For time: 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 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 14/20# pound vest or body armor, wear it. ---------- 'No Equipment Murph' 1 Mile Run 200 Push-ups 300 Air Squats 400 Sit-ups 1 Mile Run --------- 'Half Murph' 800m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800m Run ---------- 'Partner Murph' Run the miles together Split Reps evenly between partners ---------- *Partition the movements as needed. Start and finish with a mile run. *Please post your time as MM:SS.
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