“Murph” For time: 1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run 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. Murph Meet at the shop at 9am to warm-up and do the workout Murph. Please bring a breakfast item to share for the potluck breakfast afterward.Read more

Team Event 7500m row and 125 double-unders (each partner)50 deadlifts, partner holds deadlift (275/185)50 toes-to-bar, partner hangs Memorial Day Murph is Tomorrow Reminder, tomorrow is Memorial Day Murph.  Please join us as we honor our fallen heroes in the spirit of Memorial Day. The workout starts at 9:00am.  The coaches will take everyone through a warm-up, help everyone get squared away on scaling options, and kick off the workout at 9:30am. We will have ample scaling options, including the possibility to do the workout as a team, so please be sure to come join in the event! Afterward we will host a potluck breakfast.  Please bring an item to share. Questions?  Post to comments.  Read more

Zembiec is a hero workout.  As Memorial Day approaches and we get ready for the annual Memorial Day Murph, be sure to read up on CrossFit’s hero workouts and what they’re all about.  Learn here. “Zembiec”5 rounds for time of: 11 back squats, 185 lb. 7 strict burpee pull-ups 400-meter run During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up. Fed Up When I was a kid, I made pancakes for breakfast almost every weekend.  I’d stand in the kitchen mixing away and my Mom would say from the kitchen table, “make sure you mix half whole wheat flour in with the white flour!” “Grrrr!” I would think.  Whole wheat flour was gross, it made my pancakes grainy, and it made them discolored.  But whole wheat flour was healthy. A few years...Read more

Details on the annual Memorial Day Murph workout.Read more

2014 Regional Event 7 For time:64 pull-ups8 overhead squats, 205 / 135 lb. A Calorie is a Calorie… Right?!? Well, we all know that’s not the case, but it is good to see the medical establishment beginning to change their tune. “But what if we’ve confused cause and effect? What if it’s not overeating that causes us to get fat, but the process of getting fatter that causes us to overeat?” Check out this Opinion from the Sunday New York Times. Post thoughts and opinions to comments.   Read more