Back Squat / Deadlift

Performance
3×6

Add weight to last week. Use a full range of motion and control.

Fitness
3×5 Linear Progression

Add 5-10 lbs to last week.

Deadlift
1×4

Warm up and perform one heavy (and perfect) set of 4 reps, heavier than last week. Touch-and-go is permitted.

Post loads to comments.
Exposure 8 of 8
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AMRAP 10 Minutes:
20 Kettlebell Swings 24/16kg
20 AbMat Sit-Ups

The swings are Rx’d as overhead today. Scale load or range of motion as appropriate. Use the kettlebell as an anchor for your feet. If you’re feeling beet up from ” Murph,” then go easy on this and simply move for 10 minutes.

Post rounds and reps to comments.

Members of the 6am crew doing “Murph” together at 8am (of course) | Photo by Thomas H.

Sign Up for Our Seasonal Fish CSA!

Last summer, we brought in a new fish CSA partner and were blown away by the quality and freshness of their fish! Lucky for you, registration is now open for the 2016 season, which runs weekly from June 11 til late fall. We need 6 more people to sign up to make the program go!

Big City Fish Share, now in its fifth season, delivers sustainably caught, never-frozen, super-fresh seafood from Montauk to New York City. You can sign up for a weekly share of either 1 pound or 2 pounds of filleted fish, littleneck clams, or oysters.  Sign up by June 7th, and lock in $16 per pound for the whole season. After June 7th, the price will go back to $17 per pound.

The delivery window will be Saturday mornings, 10am to 12pm, starting June 11. This is a weekly, not monthly, share.

Customers can sign up for 4 deliveries at a time, and can easily place their orders on hold through the website if they go out of town. Any funds left in your account at the end of the season will be returned to you by check. Expect a good variety of fish, including big-eye tuna, squid, founder, fluke, swordfish, black sea bass, bluefish, porgy, and monkfish.

Any other questions? E-mail bigcityfishshare [at] gmail.com. For general CSA questions, e-mail Michele at mignyc [at] gmail.com.

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Yesterday’s Whiteboard: Rest Day
3 Practical Tips for Busy Weightlifters BarBend
20 Ways to Make Your June Jubilant Gothamist

Yesterday’s 8:00am “Murph” heat takes off with Coaches Jess and McDowell leading the way. Thanks to all of you who came out yesterday and made it a special day. And thanks to our coaches, volunteers, and staff for keeping everything running smoothy!

• If you’d still like to donate to K9s for Warriors, you can do that here (write “CFSBK” in the “Salutation” box so we can check in on the amount we donated). We apologize for any whackiness with the original donation announcement. For some reason, our fundraising page was never activated. Anyway, thanks to all who have donated to this great cause so far!
• Movie Night returns on June 24th after Open Gym. We’ll be showing the family favorite Taxi Driver (1976) on our big screen, followed by a Q&A with director Martin Scorcese and lead actors Robert De Niro and Jodie Foster. Just kidding! We we have no idea what we’re showing. Please go to the event page and give us suggestions that aren’t Taxi Driver.
• Schedule Change: Tonight’s 7:30pm Anti-Gravity class is cancelled.

Graduation WOD and BBQ for Coaches MeLo and KHarpz!

“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.” 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.

There is no charge for the workout, nor will it be deducted from your weekly class limit. There are still a few spots left in several heats, and 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.

Murph Day 2016 Notes

Please note that all regularly scheduled classes (including AM Open Gym) are cancelled today for Murph Day.

• 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.

• This year we’ll also 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. You can donate here (write “CFSBK” in the “Salutation” box so we can check in on the amount we donated). The suggested donation is $25 (the cost of a drop-in) or the dollar equivalent of your “Murph” time (60 minutes=60 dollars). We apologize for any whackiness with the original donation announcement. For some reason, our fundraising page was never activated. Anyway, thanks to all who have donated to this great cause so far!

• CFSBK will provide one keg, burgers, and sasuages, but please feel free to BYOB and more delicious foods. We’re still looking for volunteers to help clean up after the event. Please contact Events Coordinator Danae at Danae [at] CrossFitSouthBrooklyn.com to let her know if you can help out.

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Brian Turner, “Ashbah” The Guardian
Ho Lye Toh The Unsung Heroines
A Full Revolution: How Simone Biles Is Transforming Gymnastics New Yorker

Snatch

Peformance
Every other minute on the minute for 16 minutes (8 reps):
1 Snatch

Start at about 70% and work up to a heavy single.

Fitness
Every other minute on the minute for 16 minutes (8 reps):
Snatch Deadlift + Hang Power Snatch + Overhead Squat

Start light and add weight across the 8 reps as appropriate.

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5 RNFT
3 Snatch Pulls (85, 95, 100, 105, 85%)
20-30 Second Handstand Hold

If you can’t hold a handstand for 30 seconds, then either work with a spotter or perform them against a wall from either a kick-up or a walk-up.

Everything You Need to Know About Murph Day

Murph Day 2016 is upon us! Here are some last minute reminders:

• Tomorrow, Monday, May 30th from 8am to 1pm, we’ll be doing our annual “Memorial Day Murph” workout. This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. The workout is tough, very tough, but of course it can be scaled to meet everyone’s capacity. All are welcomed! There is no charge for the workout, nor will it be deducted from your weekly class limit.

• 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.

• This year we’ll also 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. You can start donating here! The suggested donation is $25 (the cost of a drop-in) or the dollar equivalent of your “Murph” time (60 minutes=60 dollars). Please note that we will not be accepting cash donations, but we will have a computer set up so you can donate on the day of the event.

• There are still a few spots left in several heats, and you can sign up here! We’ve also opened up some spots for adults during the 11am CrossFit Preteens/Teens heat. The spots that aren’t grayed-out are fair game. If you decide you won’t be able to do the workout for any reason, please delete your name from the spreadsheet so someone else can take your spot.

• We’re still looking for volunteers to help clean up after the event. CFSBK will provide one keg, burgers, and sasuages, but please feel free to BYOB and more delicious foods. Please contact Events Coordinator Danae at Danae [at] CrossFitSouthBrooklyn.com to let her know if you can help out.

• All classes, including Open Gym and evening group classes, are cancelled tomorrow.
  

We can’t wait to see you there!

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Yesterday’s Whiteboard: Front Squat | Partner WOD
Memorial Day Murph: Who? What? Why? Beyond the Whiteboard