Sunday 130526

REMINDER: This weekend (and every weekend) all classes at our 28th St. location ONLY. Regular schedule today. Monday runs on a Sunday schedule (but no Elements and no CFE).

Black Box WOD/Beginner WOD:
A. Find max-distance broad jump (5 attempts)
B. “Grace“: 30 power clean and push jerks for time 135/95

Competition Team WOD:

Coach Michael (at left) and Seth G. (at right) with the famous Coach B. at his Oly cert this weekend!

Here’s what’s on tap for Monday’s classes, all at our 28th St. location ONLY and following a Sunday schedule because of the holiday:

Black Box WOD/Beginner WOD:
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.

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.

Post time to comments.

Competition Team WOD:
“Murph” or make up a missed WOD from testing week (not both!).

NO CFE classes today because of holiday schedule.


  • jsg

    Grace – 5:54 Rx —–> ~4 MINUTE PR!

    Can’t wait for Murph tomorrow :-)

    • Albert Insogna


  • Mike

    3:35 rx

    This is a big pr for me (4:20 previously). Took coach Brian’s advice and went in with a plan. I attempted 4 reps every 30 seconds. That worked out to 20 second of work and 10 seconds of rest throughout most of the wod. Definitely suggest this to anyone who finds themselves gassed at the end of the wod because they went all out in the beginning.

  • Albert Insogna

    Grace- 5:20 at 115# (compared to 5:29 at 95# in January)

  • Nicki O.

    Grace: 3:17 at 45# versus 3:51 at 40# in January :)

  • Jana B.

    Grace: 3:44 at 83# (PR by 2:10 at same weight in Sept. 2012)

  • Zephan

    Grace: 4:41 @ 115#

  • Andrew R

    5:46 Rx’d, first time using Rx’d weight for Grace