MURPH HEAT SCHEDULE!!! If anyone needs to change heats, please message me privately. If I missed anyone, please let me know!
HEAT 1: Start time 8:20am – Plan to arrive by 8am for WOD instructions, scaling options and a warmup.
HEAT 2: Start time 9:30am – Plan to arrive by 9am for WOD instructions, scaling options and a warmup. But please feel welcome to come at 8am and cheer on the first heat!
Specialty Classes: Pre-registration Requirement
Remember to pre-register for Specialty Classes!
Don’t forget: For a limited time, our current Members can get a Free Food Journal Review! Get some feedback on your diet and learn fixes you can implement to immediately improve your health and nutrition!
3rd Annual Lil’ Beasts Summer Health and Fitness Camp – July 13th-17th
Announcing our 3rd Annual Kids’ Summer Camp! Takes place on Eastover Farm in Rochester, MA from 9am-12pm. Program includes fun workouts, exercise skills, healthy cooking, nutrition education, active games, water activities, sports, goal setting, and other health and fitness fun! Registration now Open!
WORKOUT OF THE DAY
Fitness & Performance
1 mile Run
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, NY, 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.