We are happy to share a portion of your Memorial Day Weekend 2015 with you!

How else would we kick of activities than with a WOD!?! As a CrossFit tradition, we will be doing “MURPH”. If you don’t know about the what or why of Murph, here is some background via CrossFit.

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.

Here is a schedule events for Saturday, May 23rd:

– 9 am Murph

Run one mile
100 pullups
200 pushups
300 squats
and then run another mile

THIS WORKOUT WILL BE AT THE BOX, AND IS OPEN TO THE PUBLIC. BRING A FRIEND or SOMEONE YOU WANT TO PUNISH 🙂

– Post-WOD Picnic at Ocean Cay Park

Bring friends and family for some socializing and recovery. Please sign-up at the front desk so we can make proper arrangements.