Today we are doing Murph and modified versions as well. We will not only be honoring Lt. Michael Murphy but all of our military, law enforcement and fire fighters who have made the ultimate sacrifice in the line of duty. My friend, Chris Raguso, is one of those heros. I still can’t believe he’s gone. 

RIP my friend


Thank you for making your donation to the Michael Murphy foundation through the link I provided several times on the blog, and thank you for signing up for items to bring. It’s BYOB if you want to drink. Nelson will be the grill master for the morning. Thank you Nelson!!

Don’t be late. Please arrive by 7:45 the latest for the 8 and 8:45 for the 9 am class. I am starting promptly at the top of the hour. If you are late, you will have to jump in on the clock and start the run on your own.Good luck everyone!

Don’t forget that the gym will be closed Sunday and Monday. I will be announcing the start of a 6:30 am class during the week. Details will be posted soon.


*** Partition the reps as you like, but the run is 1 mile before and after.



800 Meter run

50 pull ups

100 push ups

150 air squats

800 meter run

partition the reps as you like, but the run cannot be broken up



Teams of 2, 3 or 4 share reps as you like. The run can be split up as you like but it will be in the beginning and at the end.