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.

 Murph

1 Mile Run

100x Pull-Ups 

200x Push-Ups

 300x Squats

1 Mile Run

WOD

21-15-9

Deadlifts

Burpees

Dreams do come true when they are Fueled by a Passion That serves others And honors God.  – Zig Ziglar

WOD

5 Rounds for time:

10x Wall Ball

16x Box Jumps

22x Lunges

WOD

2 Rounds for time:

400m

40 Sit-Ups

300m

30 Bicycles

200m

20 Med Ball trunk twist

100m

10 Med Ball Sit-Up toss

*Classes are at 9:30AM and 10:30AM

WOD

7 Rounds for time:

7 Hang Cleans

5 Thrusters

3 Overhead Squats

REST DAY GUYS!!!

Great two days, lets get ready for the next three day set.

Announcement

There will be no Endurance or Development class tomorrow.

WOD

AMRAP 20 Minutes

15 Deadlifts

12 Ring Dips

9 Double Unders

Remember, success is not measured by heights attained but by obstacles overcome. We’re going to pass through many obstacles in our lives: good days, bad days. But the successful person will overcome those obstacles and constantly move forward.

Bruce Jenner, Olympian

Happy Birthday

I want to wish Martha and Nick  a very HAPPY BIRTHDAY!!! Martha is one of our trainers that has been with PlusOne since the day we started, she is a dedicated trainer and always making us laugh. I want to thank her for helping us in getting PlusOne started and being a great friend. Nick has been a member with us for 3 months now and has come a long way. He has become one hell of an athlete and not to mention a friend.  Keep up the good work.

WOD

37 Push Ups

25 One arm KB Snatch

19 Front Squats

7 Burpees

19Front Squats

25 One Arm KB Snatch

37 Push Ups

Announcement

Monster will be leaving to Arizona on special detail, we will be getting together at Rudy’s on Tuesday after we close the gym. Everyone is encouraged to attend!!!

WOD

3 Rounds for time:

15 Knees to Elbows

10 Ring Rows

200m Overhead Squat