“Murph” at HWTC, April 7, 2013

“Murph” at HWTC, April 7, 2013



I hate doing “cardio.”

I don’t ever “jog”.

As most of my clients know I don’t run, and hate to jog, the word “cardio” is pretty much a four-letter word at my gym.

But I do love a good challenge and I LOVE seeing my HWTC members tearing up a workout, having fun, helping each other, sweating, pushing, cursing, and loving every minute of it. ūüôā

It’s what makes me happy.

Today at HWTC we had one of those epic days.  This was one that will be remembered, one that will be continued, and one that will inspire others.

Today me and my Heavyweights team took on “Murph.”

The “Murph” is a workout done worldwide by numerous athletes and in all kinds of training centers. ¬†It’s based on the story of Michael Murphy who lost his life in combat.

From Crossfit.com

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Tis workout is done 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 out 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.”

In fine form, a large number of our HWTC members showed up and jumped in for an amazing workout at a fantastic price!  All we asked was a food donation we could give to the local food bank.

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It was an amazing day, with close on 100 HWTC members training and cheering each other on.  Big props to HWTC Coach Kevin Farrell for coming up with this idea and on a job well done.

Donations For The Food Bank

Thanks to everyone that came out and showed their support.   I am beyond grateful.


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