April Sum Up & Murph!

Spring is here! We have been running and prepping for Murph! – More on that below.

Congrats to our April Member of the Month – Guy Danna!

Guy recently powered through the CrossFit Open and qualified for Age Group Quarterfinals. He finished 62nd in the world in his age group!

Keep up the good work Guy!

~Here is our Committed Club for April! 20 or more check ins (workouts) per month gets you on the list! Congrats to April’s Committed Club!

Smaller list than normal, let’s fill that up in May!

Derien Pratt25
Donna Clendaniel22
Geoffrey Erhart21
Krystyna Moxley21
Rachel Darda21
Steve Dickerson21
Amanda Sosnin20
Bret Lurz20
Steve Handshoe20

Reminder! 12 NOON class is now Monday-Friday! Hope to see you there!

2023 MDM
We will have 3 heats this year. Doors will open at 6:45am with heats at 7:00am, 8:30am and 10:00am.

T-shirts should be in by Murph! $5.00 from each shirt will be donated to the Michael Murphy Foundation.

We will have a few versions to fit your fitness level so no excuses!

Drop ins will be accepted but you must contact us first to reserve your spot. No unannounced walk ins.

Vests – Bring one if you have it!


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 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. 

We will have a potluck cookout/tailgate afterwards, the sign up sheet is on the counter now! Bring a suit if you want to take a cold plunge!