Monday (Memorial Day) – 8:00AM and 10:00AM
*There will be no bootcamp, kids or open gym classes today!! Bootcampers are welcome to jump in on CrossFit classes today.

**We will be hosting a cookout at Firewall after the 10:00AM class!  If you plan to do the workout and then hang around, we suggest bringing a change of clothes for after the workout.



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 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.