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May 26, 2024

MONDAY 05/27/2024

We hope you all had a wonderful weekend and are ready for an exciting new week ahead. To kick things off, Memorial Day "Murph" workout followed by a pool party! This challenging workout is a great way to honor and remember those who have served our country. In addition, we will be celebrating Member Appreciation Week with something special for you each day. And as a special thank you, you can bring as many friends as they want to a class for free all week! We can't wait to see you all there and show our gratitude for your continued support. Let's smash this week! 


Memorial Day Murph | 5/27

Member Appreciation Week | 5/27 - 6/1

Open Gym Times this Week | Saturday 8am-noon + Sunday 1-3pm

Whiteboard of the Day

Today we take on the hero workout Murph, in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28, 2005.
Visit the Murph Challenge site to learn more and support the Murph Foundation.
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.
To give you as much time as possible to do this workout, we’re going to run through a very quick warm-up.
We’ve prepared for this workout all of May, so be sure to use your training so far as a gauge for how to tackle today’s volume.
The runs should take no more than 10 minutes each; scale the distance as needed. If you’re close, you can complete the full distance as long as you keep the pull-ups, push-ups, and squats to around 20 minutes.
Scale the pull-ups to complete 5 reps in 1-2 sets with ease. If this is a challenge, scale volume or substitute ring rows or jumping pull-ups. Note that if equipment is limited, be ready to perform any type of pull-up modification at a moment’s notice because you might be sharing space with someone else.
Scale push-up and squat volume if needed to allow for continued movement.
Most athletes will opt for 5-10-15 for 20 rounds. If you plan to opt for 10-20-30 for 10 rounds or anything greater, you should anticipate being able to perform pull-ups in sets of 5 or more and push-ups in sets of 3 or more throughout the workout.
Have fun today and hit this one with all you’ve got!

Workout of the Day


For time:
1-mile run (1,600 m)
100 pull-ups
200 push-ups
300 air squats
1-mile run (1,600 m)
– Partition anyhow.
– Wear a weight vest if you have one (14/20 lb, 6/9 kg)

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