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Tag → 1 mile run

Wednesday 07/01/15 Posted by admin on June 30, 2015 • No comments

For Time:
30 Bodyweight Back Squats
1 Mile Run


Friday 05/01/15 Posted by admin on April 30, 2015 • No comments

It’s May! If you haven’t already, make sure to check out the details for our 6th Annual Memorial Day Murph. We will be hosting it Saturday, May 23rd. Details here

For Time:

1 Mile Run
50 Burpee Pull-Ups
-18:00 Cut-Off


Tuesday 12/09/14 Posted by admin on December 8, 2014 • No comments


Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile


U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Tuesday 11/18/14 Posted by admin on November 17, 2014 • No comments

A. Every 3:00 x 6
3 Heavy Snatch Shrugs (Hang)

B. In a 10:00 Window Complete:
1 Mile Run*
Max Rep Hang Power Clean 155m/110w

*Scale accordingly: 1000m, 800m
Score= Mile Time/ # of reps


Tuesday 07/01/14 Posted by admin on June 30, 2014 • No comments

It’s that time of year again!

CrossFit Warm-Up

29 BW Back Squats
1 mile run


Monday 05/26/14 Posted by admin on May 25, 2014 • No comments

Our 5th Annual Memorial Day Murph Challenge is today @ 10:00am. Following the work-out we will be hosting a Memorial Day Cook-Out! Lots of burgers, beer, and even better- community


1 mile run
100 Pullups
200 Pushups
300 Squats
1 mile run


A)                              B)                              C)
3/4 mile run         1/2 mile run         1/4 mile run
75 Pullups             50 Pullups             25 Pullups
150 Pushups         100 Pushups        50 Pushups
225 Squats             150 Squats            75 Squats
3/4 mile run           1/2 mile run         1/4 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.

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.

From left to right:  Sonar Technician — Surface 2nd Class (SEAL) Matthew G. Axelson, 29, of Cupertino, Calif; Information Systems Technician Senior Chief (SEAL) Daniel R. Healy, 36, of Exeter, N.H.; Quartermaster 2nd Class (SEAL) James Suh,  28, of Deerfield Beach, Fla.; Hospital Corpsman Second Class (SEAL) Marcus Luttrell; Machinist Mate 2nd Class (SEAL) Eric S. Patton, 22, of Boulder City, Nev.; LT (SEAL) Michael P. Murphy, 29, of Patchogue, N.Y.
With the exception of the lone survivor, Luttrell, all were killed June 28, 2005 by enemy forces while supporting Operation Redwing

To read about their heroic sacrifice, go here.

Saturday 05/17/14 Posted by admin on May 16, 2014 • No comments

Happy Armed Forces Day!

Getting you all ready for Memorial Day!

“Team Murph”
In Teams of 2 Complete:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

*Must complete first movement before moving to the next
*800m run each, or 2- 400m run’s each
*Reps split evenly
*Only one partner working at a time