Wednesday, 5/11/2016

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.


5 Rounds:
10 Kettlebell Swings
20 Wall Balls
30 Double Unders

4×20 Side Bends

100 Band Pull Aparts

Post your results to the comment section.


  One thought on “Wednesday, 5/11/2016

  1. May 12, 2016 at 7:19 am

    13:48 – 53# KB, 14# wall all, singles 3:1. Did core: pull aparts w/ black band 2×60, 100 sidebends.


  2. May 14, 2017 at 6:56 pm

    The extspriee shines through. Thanks for taking the time to answer.


  3. August 29, 2017 at 12:35 pm

    Poor ginger monkeys, being sick is just the pits, I hope you all get well soon, in the meantime, moan away!I love the post you get, I get bills for the most part, blasted things never seem to go away.I LOVE that bag and the coasters, and am a huge fan of clover pins too, they are just the best, I think once you’ve used them nothing else will do.That bed was made for the kitty, look how comfy he/she is. 🙂


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