The gym is now closed for the annual holiday break and will reopen on 2 January 2018. Here is a workout that you can do in the park if you want to train.

WOD
[A] "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.

[COMPETITION TRAINING]
[B] No extra training, recover and get ready for a big week back
 

 Photo credit: Jay Clark

Photo credit: Jay Clark