Monthly Archives: June 2007


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 in it will be referred… Read more »

It’s Here!

Alright, everybody, the Glute-Ham Developer (GHD) that Keith ordered for us has arrived and it is assembled, so get ready for a whole new level in your core development. “The GHD sit-up was once a gym staple. In the gym… Read more »

Sub a dub dub

This is getting ridiculous. I am taking up a collection if people want to chip in for some C2 rowers so we can do some “cardio” training. Seriously, I’ve been compiling a list of some of our remaining equipment purchases… Read more »

Front and Center

Monday 070625 Front Squat 1-1-1-1-1-1-1 reps Post loads to comments. [T]he front squat, high-bar back squat, and low-bar back squat are all done with different back angles. Each causes the skeleton to move in a different way between the top… Read more »

It’s About Time!

Saturday 070623 “Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Post time to comments. ‚ÄúArthur Jones and his development of Nautilus equipment fixed it so that a minimum wage kid can run your exercise… Read more »


Friday 070622 Complete as many rounds as you can in twenty minutes of: 5 Box Jumps 10 L-Pullups 15 Knees-to-Elbows Post rounds completed to comments. “Any idiot can get on a treadmill and watch TV and then take great pride… Read more »

Tri Tri Again

Thursday 070621 “J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Post time to comments.

I Can’t Fight This Feeling

Wednesday 070620 “Fight Gone Bad!” By popular demand, this is a version of our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations… Read more »