Tuesday, June 28, 2016

Workout of the Day

A) For time:
50 KB Swings @ 70/53#
*time cap = 4 min
**compare to 3/23/16

B) 3 rounds for time of:
10 Power Cleans @ 135/95#
10 Burpees
10 Pullups

4th of July Murph & Barbecue!

This coming Monday, July 4th, we’ll be hosting the workout “Murph” in honor of the veterans who have served our country. CrossFit has put out a number of different “Hero Workouts,” and this is one of the best. It’s intended to challenge you both physically and mentally, to make you truly appreciate the hardships endured by our troops in combat. Here’s more information about the workout from CrossFit.com:


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.

We will of course have our standard scaling options, including a “half-Murph” where the run and the reps are all cut in half. We’ll be running just one session at 9am, immediately followed by a barbecue at the gym. Bring your own beer and food to grill.

I look forward to seeing you there!

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