Programming – Week of 6/12

Click here for this week’s programming. 

Programming – Week of 6/5

Click here for this week’s workouts.

The Superhero 5k

I want to bring your attention to the Superhero Dash on June 24th. This 5k is put on by Unlimited Play, a non-profit that build 100% accessible playgrounds. It is a really great cause, and I would LOVE to see a bunch of folks there. Sign up here.

Click here for this week’s workouts.

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!

Click here for this week’s workouts.

Programming – Week of 5/8

Click here for this week’s workouts. 

Programming – Week of 5/1

Click here for this week’s workouts.

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!!!

Click here for this week’s programming.


Programming – Week of 4/17

Click here for this week’s workouts.