Archive for the ‘WODS’ Category

Memorial Day “Murph”

Posted: May 22, 2017 in announcements, WODS


This Memorial Day, Monday May 28th we will be doing the Hero Wod “Murph”.  The class times to do this Hero WOD are 7am, 8am, 9am or 10am.  We will have several different ways to do this workout to fit everyone’s abilities.  Come at any of the above 4 times to join us in this WOD:  We will still hold our same hours for our Saturday classes as we do our “RAW REMEMBERS”  Wod.

Memorial Day


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.

Read Murph’s story

As always, there are scaled options available for everyone that attends.

Thank you,

RAW Staff