Workout of the Day

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty or fourteen pound vest, wear it! (weighted vests at the gym are very limited)

Notes
Over 130 CFSBKers will take on our 16th annual Memorial Day Murph event benefiting K9s for Warriors. We will review some scaling options but try to perform a version that will challenge you and take you about 45-60 minutes.

At your heat start time your coach will review the workout details, answer any questions and set you off. That means you need to DIY your warm-up and movement prep. Head over to the gym early to do what you need to in order to get your body ready for the workout.

ASSISTANCE

1. Learn about Memorial Day Murph from CFSBK alumni Noah Abbott.
2. Make a donation to K9s for Warriors to help train service dogs for veterans
3. Enjoy some burgers, hot dogs and whatever sides you all bring with your fellow CFSBKers!

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CrossFit Group Class Programming Template (WK5/9)

The past 15 years of “Murph” at CFSBK

2023 is our 16th year doing our annual Memorial Day Murph event! Take a trip down memory lane with one Murph photo from each year!

2019

2008 No photos, performed in Prospect Park
2007 No Murph yet!

Workout of the Day

STRENGTH

Mid Hang Power Snatch + OHS

Notes
Try to go heavier than last week’s complex while moving with control and exceptional technique.

METCON

I’m doing Murph tomorrow!

Alternate for 5 total rounds each person:
Partner A walks 130m with a sandbag (medium heavy)
Partner B Air bikes at a recovery pace

I’m not doing Murph tomorrow

AMRAP 16:00
Run 270m
followed by 3 Rounds of:
5 Kipping pull-ups
10 Push-ups
15 Air Squats

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CrossFit Group Class Programming Template (WK4/9)

Yu gets in one more workout before Murph!

Over 130 CFSBKers will be doing Murph tomorrow!!!

So cool to see so many people sign up for Murph tomorrow. Read yesterday’s blog post for any pertinent details, We’ll open the gym around 7:40am for people in the first heat to start warming up. Remember to hydrate and feed yourself well before tomorrow!

Workout of the Day

STRENGTH

Hang Squat Clean
Heavy Single

Notes
Perform a complete deadlift, then lower the bar to anywhere above the knee and catch it below parallel. Work up to a heavy but technically sound single. If you’re performing murph, use today more as a skill day than a heavy day.

PARTNER METCON

AMRAP 10:00:
30/24 Calorie Row
30 DB Push Presses

Notes
With one partner working at a time, move through the couplet alternating reps as desired. Similarly, if you’re doing Murph on Monday go light on the push press.

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CrossFit Group Class Programming Template (WK4/9)

Lee and Steph working through the 2nd mile in Murph last year

The Hang Clean

ICYMI: Murph Details

Our 2023 Memorial Day Murph event is this Monday and here’s what you need to know if you’re participating:

• Members need to RSVP for a heat time on Zen Planner in order to perform the workout.
• Minors may not participate without prior approval.
• At the start time of your heat we’ll do a whiteboard review, discuss the movements, answer any questions and then start the workout. Any warm-up needs to be done DIY before your heat start time.
• We’ll have a few amazing members who will be running the grill and will be serving food from 10am until about 12:30. The gym will provide hamburgers and hot dogs (as well as vegan options) bread and condiments. We ask that members treat this event potluck style and bring some sides everyone can share (fruit, veggies, chips, etc). We will be providing free water and some beer as available but members are encouraged to BYOB.
• Weighted vests are first come first serve and we don’t have many, so unless you’re bringing your own we can not promise their availability.
• This is a free event and we ask that members make a donation to K9s for Warriors, an incredible organization that trains support dogs for veterans with PTSD. You can do that via the link or onsite on Monday.
• We recommend members take any training 2-3 days prior to Murph light or off and show up Monday well hydrated, rested and fed.
• Curious what scaling options are? Check out this article from a few days ago.
• Finally, want to learn more about this workout, Lt. Michael Murphy and some context around the holiday? Check out this great video from former CFSBK coach Noah Abbot, current owner of Lumos Fitness Collective in Austin, TX.

Workout of the Day

ASSISTANCE

4-5 rounds for Quality of:
2-3 Wall Walks
6-9 strict Knees to Elbows
Floater exercise

Floater Options
Run 270m
Row 300m
Bike 1:00

FLOATER STRENGTH

A: Dumbbell Bench Press
5 Sets of 12-15 Reps

B: Back Squat
L2: 80% x 4 reps x 5 sets
L1: 3 sets x 5 reps Across

C: Shoulder Press
5 sets of 5-8 reps

Feel free to superset any of these with some DB Bent Over Rows, Chin-ups or lunges.

Notes
Choose one lift that best rounds out your training week thus far. Tomorrow we have Cleans, push press and rowing.

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CrossFit Group Class Programming Template (WK4/9)

Chimene putting in the work at OG

MURPH 2023, what you need to know!

Our 2023 Memorial Day Murph event is this Monday and here’s what you need to know if you’re participating:

• Members need to RSVP for a heat time on Zen Planner in order to perform the workout.
• Minors may not participate without prior approval.
• At the start time of your heat we’ll do a whiteboard review, discuss the movements, answer any questions and then start the workout. Any warm-up needs to be done DIY before your heat start time.
• We’ll have a few amazing members who will be running the grill and will be serving food from 10am until about 12:30. The gym will provide hamburgers and hot dogs (as well as vegan options) bread and condiments. We ask that members treat this event potluck style and bring some sides everyone can share (fruit, veggies, chips, etc). We will be providing free water and some beer as available but members are encouraged to BYOB.
• Weighted vests are first come first serve and we don’t have many, so unless you’re bringing your own we can not promise their availability.
• This is a free event and we ask that members make a donation to K9s for Warriors, an incredible organization that trains support dogs for veterans with PTSD. You can do that via the link or onsite on Monday.
• We recommend members take any training 2-3 days prior to Murph light or off and show up Monday well hydrated, rested and fed.
• Curious what scaling options are? Check out this article from a few days ago.
• Finally, want to learn more about this workout, Lt. Michael Murphy and some context around the holiday? Check out this great video from former CFSBK coach Noah Abbot, current owner of Lumos Fitness Collective in Austin, TX.

Workout of the Day

SKILL: Kettlebell Swing

Spend a little time refining your kettlebell swing then perform 3-4 progressive sets of around 10 reps trying to use a heavier kettlebell than you typically or have ever used. Only swing a weight you can control!

PARTNER METCON

10 Total Rounds for time of:
60 Double Unders
12 Box Step Overs

Notes
Alternate complete rounds with a partner until each person has performed 4 rounds.

JR Options
– 60/40/20 DUs
– 80/60 Single Unders
– Bike 10/7 Cals

Step Overs: ../50s/35s/20s..

CASH-OUT

Sign up for Murph!

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CrossFit Group Class Programming Template (WK4/9)

Lydia’s first Ultramarathon testimonial!

CFSBK’er Lydia K recently completed a massive accomplishment, check out this amazing write up and give her a high five in class!

I did an ultramarathon across the Grand Canyon and back!

After two attempts to make the Olympic fencing team for women’s epee, I retired from the sport during the pandemic. I’m still trying to process my fencing career – the unplanned pandemic retirement, all the heartbreaks and failures, but also all the accomplishments, gifts and learnings over the course of 16 years. It’s a lot to parse through.

Running didn’t used to feel very good on my body. I had imbalances and injuries from fencing and didn’t know how to train properly. But when I was invited to do a big outdoor goal last summer with a friend, I started working with a mountain coach and found a strength/fitness community at @cfsbk that I love…and things started to change!

Now, I’m just trying to do my best as opposed to “win”. My stress is lower and I’ve been able to better cope with my anxiety. I’m having a healthier relationship with my body, I’m less self-hating, and more grateful for being able to just get out there and appreciate my surroundings. I’ve been able to re-channel my competitive spirit and it’s feeling damn good.

This year, I wanted to push my limits and make myself uncomfortable. Somewhere epic, something insanely hard, and just see what could happen. So, R2R2R: a run across the Grand Canyon and back. And last Friday 4/28, 30 miles and 6k+ elevation gain later, I did exactly that!

I had the best supporter in the world crewing me: my fiancé and fellow CrossFitter Vini Baggio. I fell a few times, peed myself a little, bled a little, smiled a LOT, felt small, felt strong, and felt damn proud of myself. It was the longest run/hike I’d ever done in one go. My first marathon happened to be an ultramarathon down and up the Grand Canyon!

Thank you to everyone who checked in, tracked, cheered, and supported – everyone who knew how much this meant to me and understood the work I was putting in <3