Memorial Day

Tomorrow is Memorial Day, and we will be at the gym from 6-noon. Murph heats will go off about every half hour, and we will have burgers and brats at 11. We definitely want everyone to have fun and get a great workout. However, don’t forget the true purpose of Memorial Day. It is a day to remember and honor those who died while serving our nation’s armed forces.

It has become tradition to perform the workout Murph.

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.

Though we perform Murph, we also recognize the other Hero WODs and the thousands of soldiers who do not have a workout named for them. Thank you to you all.

If you would like to support our troops, please donate to the Wounded Warrior Foundation.

Your Memorial Day gift honors the memory of our fallen heroes, and secures the future of those who fought for our country. It supports the recoveries of more than one hundred thousand injured warriors, caregivers and family members. Help bring independence back to our nation’s brave veterans. Please give today.


1 Week Countdown to Murph

That’s right, kids – Murph is just one week away!! On Monday, May 29th, we will run heats from 6 am until noon, followed by a BBQ/Party. And you DON’T want to miss the party, because:

Ain’t no party like a 314 party, cause a 314 party includes 2 miles of running, 100 pullups, 200 pushups, and 300 squats!

We hope to see you there!

Click here for this week’s workouts. 


It’s that time of year! Memorial Day is just a couple of weeks away, which means… Murph!! On May 29th, we will participate in Murph to honor those who died while serving in the country’s armed forces. We’ll have Chris Cakes there catering burgers and brats!! Feel free to bring a side to share. Please RSVP so we bring enough food!

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Programming – Week of 5/8

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Programming – Week of 5/1

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Max Out Week!

Welcome to Max Out Week!! This week, we will test our Back Squat, Clean, Bench Press, OHS, pullup, pushup, ring dip, T2B, Deadlift, Front Squat, Snatch, and Clean and Jerk! Even if you don’t typically keep track of your lifts, this would be a good time to jot some numbers down. Many folks use SugarWOD, but a good ol’ notebook works just as well.

Hopefully, your training, sleep, and nutrition are all on point (on fleek? off the chain?), and you get a bunch of PRs. One question you may have is, “How do I work up to a 1RM?”

That’s an excellent question, with a tricky answer. Everyone is a little different, and there is no exact science behind how to work up to a max load. If you are an experienced athlete, you should know whether you do better with more or fewer warm up sets. If you are newer, I would error on the side of more warm up sets.

Here’s a pretty good guideline, no matter where you’re at.

Go forth and hit some PRs!!!

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Programming – Week of 4/17

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Programming – Week of 4/10

This week, I started listening to the Icon Athlete Podcast. If you’re not familiar, Icon Athlete is a program run by Chris Spealler, one of the most widely respected CrossFitters in the business. Chris is a 7 times CrossFit Games competitor, Spirit of the Games winner, and often considered the people’s champion. In the very first episode, Chris talks to Pat Sherwood, a CrossFit celebrity in his own right.

When asked, “How do I get better at CrossFit?” Their answer is perfect. “Do CrossFit.”

So many people want to do a strength cycle, or a gymnastics cycle, or a weightlifting cycle. All while ignoring conventional CrossFit. Yeah, that will make you strong, but not very good at CrossFit. If you’re a veteran, you probably already know this. But if you’re new, you’ve definitely considered a 16 week squat cycle or something like that. Just stay the course. The best way to get better at CrossFit is to do CrossFit. Find a good gym, and trust the program.

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Programming – Week of 4/3

I don’t know about you, but I am SO HAPPY to be back to regular training! I wanted to give you all a heads up that we are coming to the end of our current strength cycle. Mark your calendars for the week of 4/24. We’ll be finding 1RM all week!!

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The CrossFit Games Open Wrap Up

What an amazing Open season!! The dumbbells certainly made things exciting challenging f*&%ing terrible interesting. For some of us, this was our 7th Open. That’s crazy to think about! For others, this was their first year. No matter what, I hope you found the Open both challenging and motivating. Everyone came away with something they need to work on. Whether it’s bar muscle ups, HSPU, snatches, or double unders, there are plenty of movements to shore up for next year.

I hope you all enjoyed our Battle of the Captains competition this year! It definitely put a different spin on things. So, how did things shake out?

First, let’s go through some of the numbers.

Frank recruited an impressive 29 athletes. As a team, they completed 23,480 reps over the 5 week period!

Team Amy battled a bunch of travel from its team members and still managed to win week 2. Awfully tough to hang with folks out of town – great job!

Team Josh looked like the dominant team from the start. And they never disappointed. With some of the top athletes in the gym, Team Josh racked up the most Rx reps of any team.

And then, there is Team Niki. Led by a captain one shoulder shy of healthy, Team Niki looked to have an uphill climb. BUT… THEY ARE THE WINNERS!!!!! A dominating win in 17.5 sealed the victory for the team! Team Frank finished second, Team Josh third, and Team Amy fourth. Huge props to everyone for giving it everything they’ve got. It was a great 5 weeks, and we can’t wait until next year! 47 training weeks until the 2018 Open!!! Now taking applications for captains. If interested, click here.