Closed for Memorial Day!!!Read more

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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. 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run For time. 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.Read more

A. Athletes Choice – Strength or Endurance (all classes) For Max Weight, after w/u – 3 working attempts *Overhead Squat *Strict Press *Deadlift B. 5:00 Cool down (bike/row/run)Read more

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A. Bench Press 10 – 8 – 6 – 4 – 2 B. 3 Rounds for time: 500 Meter Row 50 Double Unders 10 Bench Press (155/105) 1:00 RESTRead more