Monday 5/28


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.

Sunday 5/27


Memorial Day Hours:
7:30 & 8:30

Keto Cheese Chips
8 oz. cheddar cheese or provolone cheese or edam cheese, in slices
½ teaspoon paprika powder


Preheat the oven to 400°F (200°C). Place the cheese slices on a baking sheet lined with parchment paper.

Sprinkle paprika powder on top and bake in the oven for about 8–10 minutes, depending on how thick the slices are. Pay attention towards the end so that you don't burn the cheese, as burned cheese tends to have a bitter taste.
Let cool and enjoy — great alone as a crunchy snack or perfect to serve with a dip.

Saturday 5/26


Buy In:
400 meter Run

3 Rounds
2 Rope Climb
200 meter Log Carry
100 meter Farmer Carry W/DB's
5 Tire Flips
2 Rope Climbs

Buy out:
400 meter Run