Monday, 4/25/2016

Our annual Memorial Day Murph tribute workout and cookout will be held Monday, May 30. All are welcome to workout and/or hang out for the party afterward – bring family, friends, co-workers, neighbors, etc. If you want a t-shirt, you will have to register at but that isn’t required.

LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005
For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge.

Hip Flexors

5×1 Squat Clean (or hang power clean + front squat)

100 Push-Ups
100 meter run for each break in form/rest (knees – each break in momentum)

3×15 Strict Toes-to-Bar

3×8 Ring Rows

Post your results to the comment section.


  One thought on “Monday, 4/25/2016

  1. April 26, 2016 at 7:17 am

    Missed 5PM because of traffic, so did WOD at home: 12:52.
    Ran 2.09 miles afterwards and then took my dogs for a hike.


    • Pete (PM)
      April 27, 2016 at 7:49 pm

      100 push ups scaled with bar on rack with 100m runs in between sets – time 9:41: 15, 10, 10, 10, 10, 10, 10, 10, 10, 5.
      3 sets of 15 scaled T2B (lay on floor, hold on to rack, raise toes to rack)
      100 banded good mornings (thin green band)


  2. Pingback: Friday, 11/4/2016

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