26 May 2014


I would like to wish all of our CFL/CFK family a blessed Memorial Day.  In honor of  those fallen heroes who have sacrificed their lives for our freedom we will be running “Murph” tomorrow at CFK starting at 1030 a.m..  All other classes at CFK will be canceled and all classes at CFL will be canceled for the holiday.  The first heat will kick off at 1030 and we will run heats continuously until the last person has completed the workout.  Heats will be assigned on a first come/first serve basis.  After/during the WOD we will host a little cook out in the back, so if anyone wants to bring some meat to cook or enjoy some beverages, we encourage you to do so.  The cookout is BYO-Beverages/Food.  I truly hope to see everyone tomorrow.   Murph is an annual tradition for our CFL family and it will be our first year doing it with our CFK family.  I look forward to sharing this important day and spending some time to remember, honor and sweat for so many brave souls.  As with any workout, we can scale/modify the movements so any skill level can complete and participate in the workout.  We will even offer a team option.   All family and friends are welcome to join us. 


WOD:  “Murph”

Run 1 Mile

  • 100 Pull Ups (S:  Band; S2:  Box)
  • 200 Push Ups
  • 300 Air Squats

Run 1 Mile


** Advanced Option:  Complete w/20lb Weighted Vest or Body Armor

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.