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Road to the Open Day 37- 2/24/14


Well, PHL had a very interesting weekend. The buildings across the street burst into flames at 4:30am on saturday morning. Thank goodness nobody was hurt, but it really put a hitch in training schedule of the athletes getting ready for the Open and the Arnold. We are a going to start the clean-up today and hopefully they let us open on tuesday. In the mean time classes are being held at Fitness Works(check Facebook for class schedule) and all Oly lifters can train in the main weight room on the 2nd floor. I want to thank all the Fire Fighters that responded to this call, with out you guys(who worked for over 18 hours) the whole neighborhood would have been in serious trouble .  Thank you!


Coach’s Choice.


Handstand Work
– if you are proficient on the wall, practice handstand walks.

Metcon: Courtesy of Mainsite

MURPHMichael Murphy
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

First posted 18 August 2005

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

-use the treadmills or run outside(your choice)
-bring your weight vest if you have one.
-clock stops when you get back to the 3rd floor.

February 23, 2014 | News | 0

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