Last years training cycle was a unique combination of At-Home workouts, Outdoor WODs, and masked metcons that let us pull away from the pack and left those locked down at home envying our fitness.

With the culminating event of our SAVAGE fitness competition in the rear view mirror we can now turn our attention on our 2021-2022 training cycle. This year like every other will kick off our new training year with our “Murph cycle”, however nothing in this COVID world is quite the same as before and neither is our new Murph cycle.

SAVAGE: Murph Cycle

6 weeks (Monday April 19 – Monday May 30th)
Focus: significantly longer WODs, weighted vests, bodyweight gymnastics, partner workouts, running.

What is Murph?

For those of you not familiar with “Murph”, it is a hero workout in honor of Long Island military Hero Lt. Michael “Murph” Murphy, a medal of honor recipient who was killed in action June 28, 2005 in Afghanistan. During Battle of Abbas Ghar the special operations community lost 19 soldiers and sailors including Lt. Murphy. Read more about his heroism.

The Workout

“Murph”
For Time:
Run 1 Mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 Mile
*Wear a 20lb weight vest
** Partition as needed

Our version this year will be… SAVAGE. Stay tuned to see how we take a simple new twist on a traditional classic.

The Event

We will be running our event in place of classes on Monday, May 31st @ 9AM. Additional heats will open when each slot fills up. Join us after for a fun community social BBQ.

SIGN UP FOR OUR MURPH EVENT AT THE FRONT DESK.

Participation + BBQ Social – $25
Participation + BBQ Social + Limited Edition Murph Shirt $49
Just the shirt – $30

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Lt. Michael Murph Medal of Honor Citation:

FOR CONSPICUOUS GALLANTRY AND INTREPIDITY AT THE RISK OF HIS LIFE ABOVE AND BEYOND THE CALL OF DUTY AS THE LEADER OF A SPECIAL RECONNAISSANCE ELEMENT WITH NAVAL SPECIAL WARFARE TASK UNIT AFGHANISTAN ON 27 AND 28 JUNE 2005. WHILE LEADING A MISSION TO LOCATE A HIGH-LEVEL ANTI-COALITION MILITIA LEADER, LIEUTENANT MURPHY DEMONSTRATED EXTRAORDINARY HEROISM IN THE FACE OF GRAVE DANGER IN THE VICINITY OF ASADABAD, KONAR PROVINCE, AFGHANISTAN. ON 28 JUNE 2005, OPERATING IN AN EXTREMELY RUGGED ENEMY-CONTROLLED AREA, LIEUTENANT MURPHY’S TEAM WAS DISCOVERED BY ANTI-COALITION MILITIA SYMPATHIZERS, WHO REVEALED THEIR POSITION TO TALIBAN FIGHTERS. AS A RESULT, BETWEEN 30 AND 40 ENEMY FIGHTERS BESIEGED HIS FOUR-MEMBER TEAM. DEMONSTRATING EXCEPTIONAL RESOLVE, LIEUTENANT MURPHY VALIANTLY LED HIS MEN IN ENGAGING THE LARGE ENEMY FORCE. THE ENSUING FIERCE FIREFIGHT RESULTED IN NUMEROUS ENEMY CASUALTIES, AS WELL AS THE WOUNDING OF ALL FOUR MEMBERS OF THE TEAM. IGNORING HIS OWN WOUNDS AND DEMONSTRATING EXCEPTIONAL COMPOSURE, LIEUTENANT MURPHY CONTINUED TO LEAD AND ENCOURAGE HIS MEN. WHEN THE PRIMARY COMMUNICATOR FELL MORTALLY WOUNDED, LIEUTENANT MURPHY REPEATEDLY ATTEMPTED TO CALL FOR ASSISTANCE FOR HIS BELEAGUERED TEAMMATES. REALIZING THE IMPOSSIBILITY OF COMMUNICATING IN THE EXTREME TERRAIN, AND IN THE FACE OF ALMOST CERTAIN DEATH, HE FOUGHT HIS WAY INTO OPEN TERRAIN TO GAIN A BETTER POSITION TO TRANSMIT A CALL. THIS DELIBERATE, HEROIC ACT DEPRIVED HIM OF COVER, EXPOSING HIM TO DIRECT ENEMY FIRE. FINALLY ACHIEVING CONTACT WITH HIS HEADQUARTERS, LIEUTENANT MURPHY MAINTAINED HIS EXPOSED POSITION WHILE HE PROVIDED HIS LOCATION AND REQUESTED IMMEDIATE SUPPORT FOR HIS TEAM. IN HIS FINAL ACT OF BRAVERY, HE CONTINUED TO ENGAGE THE ENEMY UNTIL HE WAS MORTALLY WOUNDED, GALLANTLY GIVING HIS LIFE FOR HIS COUNTRY AND FOR THE CAUSE OF FREEDOM. BY HIS SELFLESS LEADERSHIP, COURAGEOUS ACTIONS, AND EXTRAORDINARY DEVOTION TO DUTY, LIEUTENANT MURPHY REFLECTED GREAT CREDIT UPON HIMSELF AND UPHELD THE HIGHEST TRADITIONS OF THE UNITED STATES NAVAL SERVICE.
SIGNED GEORGE W. BUSH