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

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 thoughts on “April 2, 2014

  1. 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. 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 😉

  3. 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.

  4. 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*

  5. 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)

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