Monday, May 28th, 2018

Image result for memorial day murph
Join us for a great workout that supports a great man. 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 HOUSE – Bring family, friends, etc. (Just make sure to fill out a waiver)
Class Times: 7:30am, 9:00am, 10:30am
Cookout and Pot Luck to follow the 10:30am class! Please bring something for everyone to share – sign up sheet in the gym, or on the CFCR Member’s Facebook page.

What to expect this week?
Monday
MURPH!
Tuesday
Regular CF and Endurance (Both classes will be the same) – Mobility to start the class and help recover from Murph. A longer/lighter EMOM. Pulling, jumping, core, rowing
Wednesday
Retest 1 RM Front Squat. Short AMRAP – Body weight gymnastics, pulling, pressing, lunging
Thursday
Regular CF – Running, pull up bar gymnastics, moderate-heavy pulling
Endurance – An EMOM Buy-In of pulling. Running and pull up bar gymnastics
Friday
Retest 1 RM Back Squat. Short and fast workout for time. Pressing, squatting, jumping
Saturday
Long AMRAP. Rowing, Olympic movement alternating reps, core with weight. Partner style.
Sunday
Open Gym. 8a – 12p
_____________________________________________________________________________________
“MURPH
Run 1 Mile
-then-
100 Pull Ups
200 Push Ups
300 Air Squats
-then-
Run 1 Mile

*Partition the bodyweight movements however you choose*

Recommendations for partitioning workout:
20 Rounds – 5 Pull Ups, 10 Push Ups, 15 Air Squats
25 Rounds – 4 Pull Ups, 8 Push Ups, 12 Air Squats

Modification Recommendations:
Brand New to CrossFit (1 Month or Less)
800m Run, 50 Ring Rows or Jumping Pull Ups, 100 Knee Push Ups, 200 Air Squats, 800m Run

Other Recommendations:
1 Mile Run, 75 Ring Rows or Jumping Pull Ups, 150 Knee Push Ups, 225 Air Squats, 800m Run

Kirk 3441
PDiddy 3919
Megan 5449
Trina 4505
Fruh 4223
Christa 4450
Shaq 6048
6’9″ 5220
Ren 5038
Nicholl 4855
Bre 4308
Nick 3833
Beth 6350
Darren 4615
Brad 5703
Simons 4144
Carrie 5819
Ellie 5702
Ermak 6246
Kanon 6838
Tonya 3924
Pat 3650
Andy D 5345
Erika 4340
McKown 4926 vest
Cory 4119 vest
Herder 5216
Jeff L 5114
Joel 3905
Toph 5222
Barb 5145
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Brad 4707
Bill F 4156
Joe M 3519
ERock 4819
DLay 3840
Walter 5629
Dave 6020
Ryan H 4114
Rebecca 4152
Josh Patt 4152
JTob 4258
Zach 4320
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Brett 4717 vest
John A 5625
Aimee F 4530
Coltt 5316 vest
Portia 6635
Christy 5710
Sarah 4518
Shell 4654
Danny 5039
GLord 5925
AMcKown 4611
Kristi 4945
Nataleigh 5150
KK 4656
Jenny 4707
Sp K 4736
Riad 4738
Adam 4804
Jen R 6815
Alena 4840
Laura T 4058
Mandy 6246
Alan 6248
Monte 4930
Belinda 4852
Deanna 6307
Wilma Jane 6307
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