For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *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. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed...Read More

“Isabel”For time:30 Snatches (135/95)Power snatch, muscle snatch, and squat snatch are acceptable. A Benchmark and Memorial Day Murph Info Use benchmark testing for all its worth! Today we do Isabel, a classic CrossFit benchmark.  It’s counterpart is Grace, 30 clean and jerks for time.  Many athletes bond to the workout Grace, but overlook the workout...Read More