Lets come together as a community
This upcoming Monday, May 30th CFSers will join together to do MURPH!! We will kick this event off at 9am. Don't worry about space; 22 pull-up stations are availabe inside and the outside rigs wil be mounted and secure. I hear many people say "the good ol' days" or they "miss what CFS was" - NOW IS THE TIME TO SHOW CFS IS STILL ALIVE AND FULL OF LOVE. Stick around for a potluck. Many have started to write their names on the board - to raise excitment and dedicate their Monday morning to MURPH.
run 1 mile
300 air squats
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.
This can be scaled in many ways - banded pull-ups, ring rows, 1/2 Murph, with a partner etc, 20 rounds of "Cindy"... Not sure how to scale, show up and we will help you out.
The gym will open at 8:30am to allow 30min to warm-up and do mobility.
WOD for 5/24/2016
20 MIN TO FIND 1RM CLEAN AND JERK
25-20-15-10-5 BURPEE BOX JUMP OVERS 24/20 SIT UPS STARTING WITH 3 BURPEES EMOM