April 2, 2014

Lt_Michael_MurphyIn memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y.,

  killed in Afghanistan June 28th, 2005.

“This workout was one of Mike’s favorites and he’d named it “Body Armor”. ~ via www.crossfit.com.

CrossFit HQ named it “Murph” in his honor.

SIGN UP FOR CLASSES!!!!  Click here to register.

Kilo Members~please read more about our hero Michael Murphy.  Then, complete this wod in honor of his heroism and the ultimate sacrifice he and others have given for our freedoms.  There is no better way but to sacrifice less than an hour today to say thank you.  Post your times on the blog.

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

Thrift shop was another success!  If you have any items that did not sell please pick them up by tomorrow end of day.  Otherwise we will donate them to goodwill 🙂  Thanks!

SIGN UP for Kilo’s Olympic Lifting Seminar with Armand McCormick April 13th 1pm-5pm!  Beginners to Advanced lifters. For more information click here!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

Our Mobility and Elements Class is a hit!  Sign up M & W at 4:30pm and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!


Mobility & Elements (ME): 4:30pm Class Today!  Sign up and reach your genetic potential!

Hot Yoga:  10am Class today!  Sign up and Sweat it out in the Hot Box!


RX: Max Overhead Press 10min. Then, “Murph” Run 1 mile, 300 Air Squats, 200 Push Ups, 100 Pull Ups, 1 mile run.

Gold: 3RM Overhead Press 10min. Then, “Murph” Run 1 mile, 300 Air Squats, 200 Push Ups, 100 Pull Ups, 1 mile.

Silver: 3×10 Overhead Press. Then, “Murph” Run 800m, 150 Air Squats, 100 Push Ups, 50 Pull Ups, 800m.

Endurance: 100 Overhead Lunges

Men’s S&C:  Rest

Women’s S&C: Rest

Competitor:  Google doc.

58 Responses to April 2, 2014

  1. Krista says:

    OHP – 45k (2k PR)
    Murph – at cap 459 reps gold (got discouraged by the 200 pull-ups only to find out I only needed 100…. Lesson for me to really read the workouts and listen to the coach!)

  2. Zach D. says:

    OHP: 70
    Murph – 395 gold @ cap

  3. Dave M says:

    OHP 62×3
    Murph 46:23 465@cap
    5/20/13 56:26 10:03PR

  4. Belmer says:

    OHP: 60K Triple
    WOD: 53:06. Unpartioned. Nowhere near a PR

  5. Lindsey A says:

    OHP: 39 (2k PR)

    WOD: 360 @ 30min Cap Gold (12rds of 5PU, 10psh-knee-, 15S)

  6. Jessica Wass says:

    OHP: 51k (1k PR)
    Murph: 44:42 no vest

  7. Joshua says:

    Press 65k
    Murph 32:42 rx without vest

  8. Adam Liddle says:

    No lift
    Murph-54:19 no vest
    Post wod done

  9. Grant G says:

    55:06 with vest 100/200/300

  10. Spencer G says:

    Murph- 41:04 with vest /partitioned

  11. Ethan says:

    OHP: 70k
    Murph: 49:57 with vest
    partitioned 10 x 30-20-10

  12. Westin says:

    OHP: 40×3, 45×1
    Murph: part ion 30,20,10, jumping pull ups, 62:05. 5-20-13 was 73:09

  13. Tom T says:

    Murph: 44:04. 2:55 improvement. (No vest)

  14. Brandi Bartholomew says:

    Ohp: 50k pretty sure I got 55 last time but my arms and shoulders are fried from yesterday!
    Murph: 50:24 no vest …. vest next time for sure 😉

  15. Danae says:

    No lift
    WOD: 326 reps Rx @time. Ran mile on treadmill, considered baby as a weighted vest..pushups between knee pushup and reg pushups. Didn’t do 300/200/100 in order, jumped around w/them.

  16. Jordan k says:

    OHP: 55 gold
    WOD: 55:00 gold

  17. thad says:

    Murph- 49:07 vest-less.

    some sort of PR there.

  18. Eric R says:

    OHP: 85K
    WOD: 471@cap no vest

  19. Michelle B says:

    No lift
    wod- mile + 270 @ time cap. Had to leave for a meeting

  20. Carissa Herkelmab says:

    35k overhead press
    295 reps of murph done at time cap

  21. Beef Taco says:

    Oh: 82k

    Wod: 490 reps done at cap, no vest

  22. Kayla says:

    Murph: 360 reps at 30:00 (10/20/30 sets)

  23. Reid says:

    OHP – 57 Rx
    WOD – 360 @ cap (6 rounds of 10 PU’s, 20 push-ups, 30 air squats)

  24. Merf says:

    OHP – 60 (pr) failed at 63
    Murph – 44:08 gold

  25. dave b says:

    GOLD 3 rep @ 53K
    WOD 30:01
    Finished 600 reps at 28:31

  26. Michael says:

    47 OHP 1 rep max
    WOD. 165@time cap

  27. viktor says:

    85 ohp
    At cap. Finish no end run 57:10

  28. Cody Bascom says:

    OHP: 65k
    Murph: 43:24

  29. Amy R says:

    Lift 38
    Wod 58:32

  30. Stewart says:

    OHP: 80k
    Murph: 44:21 weight back pack
    Partitioned (30, 20, 10) x 10

  31. Wagner says:

    OHP: 82.5K

    WOD: 40:28 (no vest) about 10 min PR

  32. bolin says:

    WOD-56:48 onpartitioned

  33. Shantelle says:

    OHP 30k 3×10
    wod 43:27 row, no vest
    partitioned 10, 20, 30.

  34. Shannon says:

    OHP: 45
    Murph: 42:15 (42 sec PR) no vest; partitioned

  35. Carl says:

    OHP: 70k
    Murph: 50:29 unpartitioned

  36. Victoria says:

    OHP: 38
    WOD: 360 reps

  37. Anna R. says:

    OHP: 45
    Murph: 43:11 + mile run
    7 rds. + air squats left @ time cap
    I’m an idiot and decided 300 air squats weren’t enough… did 5 extra x 20 rds. = 400 air squats. *face palm*

  38. Cory L says:

    Press: 60 kilos
    Wod: 365 @ time cap

  39. Troy D says:

    72k max OHP

    50:00 to complete WOD. Felt good!

  40. Gwen J says:

    OHP: 34K
    WOD: 45:05 Gold

  41. Amy S. says:

    OHP: 27k (gold 3RM)
    WOD: 395 reps @ time cap (gold, completed 1 mile run, 60 jumping pull ups, 120 knee push ups, 215 air squats)

  42. Jess K says:

    OHP: 42k (2k PR)
    MURPH: 58:36, 398 reps @ 30min cap. Not a pretty finish.

  43. Sarah B. says:

    OHP: 35k
    WOD: 55:36, no vest

  44. Sonia says:

    47:44 no vest

  45. Josh Rundall says:

    60×3 OHP
    Murph: 38:59 rx no vest

  46. Kyle Duvall says:

    OHP: 68K

    Murph: 44:08 (no vest)
    5/20/13: 52:48 Rx
    11/15/12: 44:12 (no vest)

  47. kenz says:

    OHP 30k x 3
    Murph 380 at cap (pushups on knees, 2 15k plates for jumping pullups)

  48. Jenni says:

    OHP: 28
    WOD: 310 @ time cap gold

  49. Amanda Jo says:

    Murph- 51:38

  50. AdaFOsburn says:

    Hats of to Navy Lieutenant Michael Murphy. We are here because some people lie down their lives for us. we should respect them

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