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.”



The above workout and text was first posted on August 18th, 2005 on  Thereafter, Murph was completed on Memorial Day as a fundraiser that supports the education of many family members of fallen heroes.  Click Here to see comments from that first posting.

Please join us today to complete Murph and to remember the sacrifices that have been made on behalf of our freedom.  The workout will be scaled for all levels of athletic ability.  It can also be completed as a team effort.  Athletes from outside of CFIV are welcome to participate as long as they have registered online.  Please register Here, you will also receive a t-shirt.
Today’s Murph Heats
7:30 AM
9:00 AM
12:00 PM
All other classes are cancelled today, including Fundamentals, Kids and Kickboxing

Join us at 2:00 PM at Mitch and Deb’s House for a BBQ & Pool Party!

Row Challenge Update
This is our last week of the Row Challenge.  We are currently at 2.3 Million meters as a gym!  This is a staging number of meters and its way over our initial goal of 500,000 meters.  At the half-way point, we estimated that we could hit 3 million by the end of May so that is our updated goal.  If 100 people complete 1,750 meters all four days this week, we will be there!  Lets hit it hard this week and earn our limited edition 3,000,000 meters row t-shirt! Profits from these shirts are going to a new rower so get on it and order your shirt at the front desk!

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On Wednesday, you will be given the opportunity to complete your Final Team Row 2K Challenge so we can determine the team that has improved the most as well as the fastest team.  For this week’s 30K Challenge, you have EITHER Monday to Friday OR Tuesday to Saturday to complete the Challenge. Because Monday is a holiday and we will not be open for the usual class times, we will let you choose your ideal 5-day time frame this week.

Also, this week, please take a minute to vote for your “Spirit of the Challenge” winner.  This should be one of your peers who you feel put in an incredible amount of hard work not only into rowing lots of meters but also into improving their technique and efficiency, supported fellow athlete’s efforts, was coach-able and fun to row with.  You can vote anonymously at the gym.

Last Week’s 30K Winners
Chris & Francina – 39,464 meters
Kellie & Glen – 32,600 meters

Upcoming Clinics
Tuesday, May 28th: Olympic LiftingFULL
Tuesday, June 4th: Olympic Lifting – 6 Spots
Note: All Clinics will now be held at 6:00 pm instead of 5:30 pm