Patrick got a hero’s welcome from Joseph and Olivia after finishing “Murph” yesterday. Thanks to everyone who came out and made it a special day!

Iron Maidens Fundraising Update: T-Minus 4 Days

The Iron Maidens Raw Open is this Saturday, June 2nd! 60 women, from CFSBK and beyond, will test their strength at Back Squat, Bench Press, and Deadlift in this women-only powerlifting meet. You won’t want to miss it!

For the 3rd year in a row, Iron Maidens lifters will raise funds for the Stay Strong Scholarship, which supports students at Bronx-based Grace Outreach. This year, our goal is to raise $40,000 to continue supporting these students. Right now we’re at $14,710 raised. Can you help us get there? Show some love by donating to your favorite CFSBK lifter(s) or directly to Grace Outreach through the 2018 Crowdrise campaign below.

DONATE HERE

In case you missed it, here’s some recent stuff we posted on the importance of the Stay Strong Scholarship:

• An Interview with Stay Strong Scholar SB
• An Interview with Stay Strong Scholar AS
• DACA Youth Need Help

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“Murph”

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.” It is now 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.

Post time and Rx to comments.

Murph Day 2018 Is Here!

All regularly scheduled classes (including AM Open Gym) are cancelled today for Murph Day. Here’s all the other important stuff you need to know!

• If you’d like to learn more about Michael Murphy and the origins of “Murph,” this is a great place to start.
• 190 CFSBKers are registered to do “Murph” today, but there are still a few spots left in several heats. You can sign up here! If you decide not to do it at the last minute, please delete your name from the spreadsheet so someone else can take your place.
• Since there’s no charge for this workout (the class won’t be deducted from your weekly limit), we suggest that you make a $20 (or more!) donation to K9s for Warriors in lieu of class payment. Thanks to all who have donated! We’ll have a kiosk set up to accept donations at the gym today, or you can go HERE to support this terrific cause.
• For scaling options and game plans, see Coach Fox’s very useful post, “Murph Is For Everybody.”
• Shooting to get on the leaderboard for “Murph”?  You’ll have to do it in a weighted vest (20/14 lbs), and be sure to let a coach know that you’re going for it before your heat starts. 
• CFSBK will provide a keg, burgers, and sausages, but please bring more delicious foods, especially side dishes!

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History of Memorial Day PBS
Murph Tips Beyond the Whiteboard

Clean Complex

Every Other Minute on the Minute x 12 (6 sets):
Clean Pull + Hip Clean

Post loads to comments.
Exposure 8 of 8

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5 x 250m Row Sprints

Rest 3 minutes between efforts. Go hard on each one, but aim for relatively consistent times throughout.

Post times to comments.

Iron Maidens Fundraising Update: T-Minus 6 Days

Yes, Murph Day is tomorrow, and we can’t wait to see you all there, but Iron Maidens is also less than a week away! For the 3rd year in a row, Iron Maidens lifters will raise funds for the Stay Strong Scholarship, which supports students at Bronx-based Grace Outreach. This year, our goal is to raise $40,000 to continue supporting these students. Right now we’re at $13,427 raised. Can you help us get there? Show some love by donating to your favorite CFSBK lifter(s) through the 2018 Crowdrise campaign here.

News and Notes

• 177 of you have signed up to do “Murph” tomorrow. That’s a lot! There’s still time to get into a heat here.
• Today’s PM Open Gym is cancelled as we set up for Murph Day!

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Triple Metcon

At 0:00

4 Rounds for Time:
16 Alternating Dumbbell Power Snatches
3 Ring Muscle-Ups or 9 Burpees

6 Minute Cap. Choose a load that challenges you for the Dumbbell Power Snatch.

At 12:00

5 Rounds for Time:
10 Dumbbell Hang Cleans (5 left, 5 right)
5 Chest-to-Bar Pull-Ups

6 Minute Cap. Choose a load that challenges you for the Dumbbell Hang Power Cleans. Scale to Jumping Chest-to-Bar Pull-Ups as needed.

At 24:00

5 Rounds for Time:
2 Deadlifts 365/255
6 Strict Handstand Push-Ups

6 Minute Cap. The Deadlift should be heavy for you. Scale to up to 2 AbMats (as long as you get some range of motion) or to Hand Release Push-Ups as needed.

Post times and Rx to comments.

Nothing but smiles at last year’s Murph Day! 😉

7 THINGS YOU NEED TO KNOW ABOUT MURPH DAY 2018

1. Murph Day is THIS MONDAY! This is one of our biggest and best community events of the year, when we perform the classic CrossFit Hero WOD “Murph” followed by some grilling, side dishes, and beers. Because we’ll be running heats from 8am to 1pm, all other classes are cancelled. If you’ve been on the fence, there’s still time to get in on the fun. 161 CFSBKers have signed up to participate. Join us here!

2. CFSBK and many other affiliates do “Murph” on Memorial Day in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. If you’d like to learn more about Michael Murphy and where this workout comes from, this is a great place to start.

3. What is “Murph”? How should you approach it? All of the answers are in a recent post, in which Coach Fox lays out some scaling options.

4. Since there’s no charge for this workout (the class won’t be deducted from your weekly limit), we suggest that you make a donation to K9s for Warriors in lieu of class payment. Go HERE to support this terrific cause, or donate at the gym on Monday.

5. Additionally, CFSBK will donate $5 of each Murph Day t-shirt we sell to K9s for Warriors! We’re offering a brand new design this year!

6. CFSBK will provide one keg, burgers, and sausages, but please feel free to BYOB and more delicious foods, especially side dishes! 

7. Shooting to get on the leaderboard for “Murph”? You’ll have to do it in a weighted vest (20/14 lbs), and be sure to let a coach know that you’re going for it before your heat goes off.

NEWS AND NOTES

Sunday Evening Open Gym (5/27) will be cancelled tomorrow!!

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This Week at CFSBK in Review

1. Murph Day 2018 is THIS MONDAY! So far, 143 CFSBKers have registered to participate in one of our biggest and best community events of the year. Can we get to 160 by the end of the day? Go HERE to sign up for a heat!

2. For the 3rd year in a row, we’ll be raising money to benefit K9s for Warriors, an organization that provides service dogs for veterans suffering from Post-traumatic Stress Disability, traumatic brain injury, and/or military sexual trauma as a result of military service post-9/11. The program has graduated over 300 Warrior/canine teams like Edna and Sarge, who are pictured above. 90% of the dogs in the program come from rescue shelters or are owner-surrendered. Because there is no charge for no charge for the workout, nor will it be deducted from your weekly class limit, though we do recommend donating what you would have paid for the class to K9s for Warriors. You can donate here or at the gym on the day of the event!

3. Still on the fence about doing “Murph”? Don’t forget that you can scale it! On Monday, Coach Fox walked us through all the options.

4. So many good things happening at the gym next week! On Saturday, June 2nd, we will host the Iron Maidens Raw Open. 60 women, from CFSBK and beyond, will test their strength at Back Squat, Bench Press, and Deadlift. For the 3rd year in a row, Iron Maidens lifters will raise funds for the Stay Strong Scholarship, which supports students at Bronx-based Grace Outreach. On Tuesday, CFSBKer and Executive director of Grace Outreach Danae Mcleod talked about why the Stay Strong Scholarship is especially important in helping DACA youth achieve their dreams. This year, our goal is to raise $40,000 to continue supporting these students. Right now we’re at $11,747 raised. Can you help us get there? Help DACA youth by donating to your favorite CFSBK lifter(s) or directly to Grace Outreach through the 2018 Crowdrise campaign here.

5. Register for our upcoming Brazilian Jiu Jitsu Fundamentals class with Coach Callie Brennan! Fundamentals is your jiu-jitsu starter pack. The course is geared towards anyone intrigued by BJJ but unsure where to begin, anyone who wants to become better acquainted with dynamic movement on the ground. By the end of the course, you will be at the point where you can walk into a live-sparring Jiu Jitsu class without reservation.

6. “Powerlifting for me has been about doing something for my body that is not about losing weight, getting smaller, or changing an aesthetic. Those things are fine for some people but for me the fact that most if not all fitness is about those goals has been damaging and discouraging to me in my pursuit of health and a strong, capable body. The biggest thing I have taken from Starting Strength (besides several PR’s haha) is that strength is for everyone.” That’s Anise in the most recent installment of our continuing series Humans of Starting Starting Strength. Give it a read!

7. All classes are cancelled next Saturday, June 2nd for Iron Maidens. Come out to the gym to cheer our lifters on!

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