Workout of the Day (WOD)

Monday 11/12/12 Veterans Day

In observance of Veterans Day we have a modified schedule and will have two classes, one at 9am and one at 10am.

Each class will do a different Hero WOD.  The WOD you do will depend on which class you attend.  Remember we can and will modify the workouts.

The 9am class will do the following:


Lt. John Murphy was the first Navy person to be awarded the Medal of Honor since the Vietnam War.

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.

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Air Squats
  • 1 Mile Run
  • Lt. Murphy would do this workout with a weight vest on, so if you want wear one too.

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.

The 10am class will do the following:


50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Today's Workout

Tomorrow's Workout