Back Squat 1-1-1-1-1

WOD: “Jack”
10 Push Presses (115/85)
10 KB Swings (1.5/1)
10 Box Jumps (24/20)




Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.




Memorial Day Class Schedule:

8 & 9:30 am classes only


We will once again be doing Memorial Day Murph in our gym this year in honor of our brave service men and women.  As always, there is no charge to participate in the WOD, but for those who would like to register officially to compare worldwide scores, donate, or buy a t-shirt/tank top for the event, you can do so on the Murph Challenge Website.

From the official ‘Murph Challenge’ Website:



The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, presented by Forged®. It is also one of the primary means of funding for the Foundation on an annual basis. YOUR support is what drives our success!

2018 marks a special year, in which we have a specific goal to raise a minimum of $250,000+ in order to begin construction on the LT Michael P. Murphy Navy SEAL Museum/Sea Cadet Training Facility in Long Island, NY!

Since 2014, Forged® has raised nearly $1,000,000 for the LT. Michael P. Murphy Memorial Scholarship Foundation through The Murph Challenge campaign. With such overwhelming support and success, the Foundation was able to add four additional scholarships in 2017, now providing the opportunity to award 27 or more scholarships each year!

This unique Memorial Day tradition will take place again throughout the United States on 05.28.18. We invite YOU to join countless others Americans, and register for The Murph Challenge 2018 today by clicking the button below!

Once you register, you will not only be pledging to participate in the Crossfit Hero WOD ‘MURPH’ (originally named ‘Body Armor’), you will also be joining a unique group of Americans who pay tribute to LT. Michael P. Murphy (SEAL), and contributing to a prestigious organization founded by the Murphy family.

Beginning on Memorial Day, each registrant will be asked to return to TheMurphChallenge.comand submit their ‘MURPH’ time to compare their achievement with other participants throughout the US. All times submitted will be displayed on a National leaderboard found at From that board, the top 5 Men and top 5 Women will be recognized for their efforts.

The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had.

Are YOU up for the Challenge?