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Monday 5-29-17

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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, but RX is finishing each movement before moving on to the next. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Friday 5-26-17

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We are CLOSED as coaches are heading down for regionals in Del Mar today. But will be open for normal times tomorrow and OPEN Monday at 10am for our annual Memorial Day MURPH Workout.

Here is a fun at home wod you can do.


10 burpees + 10 Air Squats

*You should finish the burpees around 20-30 seconds and the air squats around 40-50 seconds each round. Not much rest, but pick a number on each movement that takes you about 40-50 seconds to complete a round.

Monday 5-22-17

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ODD: Max Push Press (95#/65#)

Even: Max Bar Facing Burpees

Rest 2 min 


The Bar Muscle up

*10 min practicing the bar muscle up, Chest to Bar Pull up, or Pull up.   This is dedicated time to get great coaching and an opportunity to clean up some inefficiencies in your movement.