Don't forget to Register for "Murph" at CFSC on Saturday, May 29th on the CrossFit Soda City app.
(Available for iOS and Android)
We will run 3 Heats at 8 a.m., 8:30 a.m., and 9 a.m.
Registration is capped to allow for rig space. If you do NOT sign up and the class is capped, we can not guarantee you a rig location, but will get you through the workout!
Go into the app, access the calendar, go to Saturday, May 29th and select your Heat time!
Warm-ups will start 20 minutes prior to each Heat time.
Feel free to hang around for a bit after and start your #MemorialDay Weekend off right with a post-Murph beverage with your CFSC family!
CFSC will be closed that Sunday and Monday for the Holiday and will resume regular hours at 5 a.m., Tuesday, June 1st.
Scaling options will be available for all fitness levels!
Murph is:
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run
**Partition the Pull-ups, Push-ups, and Air Squats as you like!
"Murph" is 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.
Open 4-7 p.m.
3-6 Wall Walks
7-10 Active Hang to L
200' FC
x4
**rest as needed**
+
1600m Row time trial
+
:20 Strict Pull-ups
:10 Rest
:20 Hand Release to T Push-ups
:10 Rest
:20 RKBS
:10 Rest
:20 Hand Release to T Push-ups
:10 Rest
x5
+
:30 Hollow Rock
:30 Arch Rock
x4 (continuous)
