Teams of 2

22 min AMRAP

30 Synchro Air Squat

60 Alternating Dumbbell Snatch 50/35

60 Single Arm DB Overhead Walking Lunge Steps  50/35

-Snatch and Lunge are 1 person working at a time, split up as needed-



10 min EMOM

Evens- 3 Push Press @80%

Odds- :25-:35 second plank


2 rounds

5 min AMRAP

30/24 Cal row

in remaining time

12 Wall ball 20/14

12 Box Jump 24/20

no rest between rounds



20 min AMRAP

1 Deadlift 405/285

10 Toes to bar

15 Bar facing burpee

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Memorial Day Murph 5/28/18


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 (RX)

***We will run 3 heats – 9am, 10am, 11am. Heat sign-up sheets will be posted on here closer to the date.

***We are also going to have a cookout this year so please bring a dish to share if you want to join in!

Next Boot Camp Date TBA

Next Boot Camp is going to be in Fall 2018, specific date will be released this summer.




Build to heavy complex in 15 min:

2 Power Clean + 2 Front Squat + 1 Jerk


8 min AMRAP

25/16 Cal bike buy in:

20 Abmat sit up

15 KB Swing 53/35



7 Back Squat Every 2:30 x 3 sets @70-75%


400m run

30 Burpee Box Jump Over 24/20

400m run

15 BBJO 24/20

12 cap


Teams of 2

100 Overhead Walking lunge 45/35

80 Wall Ball 20/14

60 KB Swing 70/53

40 Burpee Box Jump Over 30/24

20 Rope Climb

-only 1 person works at a time-

22 min cap



2 Clean Grip Deadlift EMOM x 10 min


40/28 Cal assault bike

400m run

-10 min cap-




Overhead Squat 95/65