For Time:

1 Mile Run

100 Pull-Ups

200 Push-ups

300 Squats

1 Mile Run

RX+ 20/14lb for Run and ALL Movements

**Partition the pull-ups, push-ups, and squats as needed**

Hero WOD


For time Partition the pull-ups, push-ups and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb. vest or body armor, wear it.

  • Run 1 mile
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • Run 1 mile

In memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 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.


We will have ONE class today at 9AM.

All other classes are cancelled. We will NOT have childcare.


CFHSV will be closed Sunday 5/28 and Monday 5/29 for the Memorial Day holiday. Have a safe and fun Memorial weekend!


4 responses to "Saturday, May 27 2023"

Hal says:

May 27, 2023 at 11:14 am

RIP Lt. Murphy

Great job today.
Justin says:

May 27, 2023 at 12:39 pm

45:26 with vest Thursday
Regina says:

May 27, 2023 at 1:29 pm

61:34, unpartitioned
Duke says:

May 28, 2023 at 6:53 am

10 pull ups
7 push ups
3 push ups
15 air squats
6 push ups
4 push ups
15 air squats
For 10 rounds
Made sure push ups were PERFECT

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