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Thursday, May 25, 2023


A. Take 12 minutes to complete 4 sets of the following 

     A1. Sandbag bearhug carry 50m rest 

15-30 seconds 

    A2. Max strict press in 30 seconds @ 95#/65# 

B. 3 rounds for time

60 Double unders or 90 single unders

10 atomic sit-ups 45#/25#

30 Plate overhead walking lunges

*15 minute time cap


Memorial Day Schedule

Monday, May 29, 2023

We will be doing “Murph”


Murph” honors the life of Lieutenant Michael Murphy from Patchogue, NY, who died serving in Afghanistan in 2005.


For Time

     1 mile Run

     100 Pull-Ups

     200 Push-Ups

     300 Air Squats

     1 mile Run


Partition the Pull-Ups, Push-Ups, and Air Squats as needed


We will have three start times:

8:30,9:00, & 9:30am. We will not have a group warmup. You need to be warmed up and ready to go at one of the start times listed. Hopefully, we won’t have much congestion at the pull-up rig, however, be prepared to accommodate others wanting to complete this tribute workout. We look forward to a wonderful beginning to Memorial Day with many of you at our tribute workout “Murph!”

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