Yesterday was officially the first day of summer, which means the 4th of July is rapidly approaching! Yes, we are the weird gym that does the workout called “Murph” on the 4th of July instead of Memorial Day. We’ve always done Murph on the 4th since we first started back in 2007, and we have stuck with that tradition.

For our new members who may not know the significance of “Murph,” please read below.

“Murph” was first posted to on August 18, 2005, in memory of Navy Lieutenant Michael Murphy 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”. However, we simply call the workout “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.

There is a movie about his life, called “Lone Survivor.” If you have time, watch it before the 4th. You will never see the workout the same and you will bust your butt even harder than you ever imagined. The word “inspiring” doesn’t even cut it. Watch it. We have a copy at the gym if anyone wants to borrow it.

The workout is for time….

1 mile run
100 pull-ups
200 push-ups
300 air 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. (Editors note: please be aware that only those athletes who have been consistent with gym attendance and have done Murph in under 40 minutes without a vest will be allowed to attempt with a weight vest. Coaches will be assigning appropriate scaling options for everyone.

We will be offering multiple versions of the workout, including a partner workout. If you want to partner with someone, make sure you come to the same class…or show up and we’ll find you one. We will hold classes Tuesday July 4th at 8:30 am and 10 am. We will be posting a sign-up sheet on the whiteboard in order to be sure we have enough room in each class.  Normal class schedule will be in effect Saturday thru Monday (1st-3rd)

Lastly…please make sure that you come to “Murph” hydrated. (And every workout during the summer, for that matter). Plan on a good dinner the night before, lots of water throughout the weekend, and a good sleep…not hungover from weekend parties.  We want to ensure the safe completion of this WOD for all!

See you all there!


Loving those odd object carries!


Amber looking strong with those sumo deadlifts!


Mikey with a heavy pull


Melis on her way up with a heavy lift



Mike finishing up a farmer carry on Tuesday


Mindy with her “odd object” carry