Sunday, May 29th: Closed Today

KCI is closed today.  We will be open Monday, May 30th for ONE CLASS at 9:15am


Monday we will  honor all of the men and women who have served our country.  Please join us at 9:15am for class.  Note that there will be modifications or team options for beginners.  We will grill and chill post workout!  BYOS!!!


-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.

Break up 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.


Nick ProhaskaComment