Monday 5.28.18


Two Classes Today: 7am & 9am. Breakfast Provided by Paleo Power Meals.

For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run


“3/4 Murph”
For Time:
1200 Meter Run
75 Pull-ups
150 Push-ups
225 Air Squats
1200 Meter Run


“1/2 Murph”
For Time:
800 Meter Run
50 Pull-ups
100 Push-ups
150 Air Squats
800 Meter Run

Partition the pull-ups, push-ups, and air squats as needed.

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”. It became “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.

Post scores to comments.

Compare scores HERE

Box Brief

**Save the Dates**
Today, May 28th – Memorial Day Murph (7am & 9am with Breakfast to Follow)
Friday, June 1st – Free Class Friday
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge
Monday, September 24th – CFNE Charity Golf Tournament @ Charter Oaks

Thursday 11.22.18

OPTION #1″Murph”1 Mile Run100 Pull-Ups200 Push-Ups300 Air Squats1 Mile RunPartition pull-ups, push-ups, and air squats as needed. Modifications and scales provided by coaches. OPTION #2″Murph-ish”2 Rounds:5 Rounds of “Cindy”50/35...