Saturday May 27, 2023


1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
*If you have a weighted vest, wear it.
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. 
*Post scores to comments 

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.



Wednesday May 24, 2023

Coach Cody
Part 1. Tempo Deadlift (31X1) 3×8*
*Keep weight Moderate+ across all sets.

Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position

Part 2. 10:00 Minutes to complete 4 sets of the following:
10 DB Deadlifts
8 DB Hang Power Cleans
6 DB Shoulder to Overhead
*Score is based on how much weight used, increase DB loading per set if 
mechanics are safe.