“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.

__________________
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.

__________________

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!

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

Lots of fitness happening in this great photo by Thomas H.

This Week at CFSBK in Review

So it’s Memorial Day weekend and you’re ready to catch up on this here blog. What happened this week? We’re glad you asked!

1. Murph Day is this Monday! Have you signed up yet? We’re also 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 [dot] com to let her know you’d like to help out.

2. 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.

3. Sign-ups for our seasonal fish CSA with Big City Fish Share are open until June 11th.

4. Last weekend, several CFSBK TFBAs were in Philly to compete in the USAPL Philadelphia Freedom Championship, and we’re lucky to have this awesome report from Cam C. 

5. Also, Ryan L. dropped into to CrossFit Max Effort in Las Vegas and gave us the full rundown on what sounds like a great travel gym.

6. We introduced you to Katie Rose Hejtmanek, a new member and professor of anthropology at Brooklyn College who will be doing some really fascinating research at CFSBK over the next year. Welcome, Katie!

7. CFSBK Movie Night returns on June 24th at 8:00pm (after Open Gym). We want your suggestions as to which movie we should show, so please let us know in the comments section of the event page.

8 All CrossFit Kids programming is cancelled this weekend (May 27th-30th) for Memorial Day. Enjoy the long weekend!

__________________
Yesterday’s Whiteboard: Rack Jerk | “Diane”
“Murph” Strategy WODprep
Which Rock Star Will Historians of the Future Remember? NY Times

Rack Jerk

1-1-1-1-1

Work up to a max Jerk for the day. If you’re newer to the lift, then work up a max Power Jerk or Push Press.

Post loads to comments.

__________________

Performance

“Diane”

For Time:
21-15-9 Deadlifts 225/155
Handstand Push-Ups

Scale the Handstand Push-Ups to 1 or 2 AbMats as appropriate or scale volume to 15-9-6, or even 12-6-3.

Fitness

For Time:
21-15-9
Deadlifts
Push-Ups

The deadlift should be medium heavy for you. Aim to complete each round in 1 to 3 sets.

Post time and Rx to comments.

Throwback Thursday: Benson brought his A game to Murph Day 2016

• Schedule Change: All CrossFit Kids programming is cancelled this weekend (May 27th-30th) for Memorial Day. Enjoy the long weekend!
• CFSBK Movie Night returns on June 24th at 8:00pm (after Open Gym). We want your suggestions as to which movie we should show, so please let us know in the comments section of the event page.

Introducing Katie Rose Hejtmanek

Editor’s Note: Katie Rose Hejtmanek, a professor of anthropology at Brooklyn College, just joined CFSBK this past week and is currently in Coach Chris Fox’s Foundations class. She’ll be doing research at CFSBK for a book, so we asked her to write a few words about herself and her project. Welcome, Katie!

Hi fellow CrossFit South Brooklyn members! My name is Katie Rose Hejtmanek, a new member, and cultural anthropologist. I am a professor of anthropology at Brooklyn College with a background in track and field, gymnastics, and volleyball. You will probably see me around; I am the woman taking notes on everything! I have obtained permission from David to do some research at CSBK. 

So what am I doing? I am currently conducting research on strength sports in the United States (maybe beyond!). I am interested in the current popularity of strength sports in general and the culture of boxes and gyms in particular. I’m curious to know what attracts people to strength sports, what do people get out of the activity, and why do folks commit. Who joins and what are their stories?!

In order to answer my questions, I will do what anthropologists call “ethnography” or participant observation. I’ll hang out, observe classes of all kinds. I’ll participate in classes of all kinds. I recently joined and am currently in a Foundations Cycle. I want to experience first-hand what it is like to do the workouts, join the box, and build a community. This is classic cultural anthropology fieldwork. I will be writing in a notebook (old school) and these notes focus on public information. In other words, I will take notes on how many people are in the class, what the workouts are, what questions people have, and so on. But I do not write down names or personal information of individual people. This to protect anonymity. I had to obtain human subjects clearance from my university to do this research and I take these research ethics very seriously.

I would also like to interview people, listen to their individual stories. However, again to protect those who participate, I will change names in order to maintain confidentiality and anonymity.

I’ve also just joined Instagram (a hold out!) to learn about the social media aspect of the sport. My handle is @maxesandprs (the tentative title of the project is Maxes and PRs: Strength Sports and the Transformation of Bodies and Selves in Contemporary America). 

I will conduct research at 3 different places in NY. So far I’ve interviewed athletes from all over the country – Oregon to DC. The goal in the coming year is to expand the project to other boxes and gyms in different states. The ultimate goal of this kind of research is to publish a book.

So when you see me around and if have any questions about what I’m doing, please don’t hesitate to ask. If you are interested in sharing your story with me, I’d be delighted. If there are things you think I should know, please share them with me. If you want more information before you do, you can check me out here and the variety of pages on the right hand side give more information as well. If you want more information on anthropology, you can check out this page.

If you have any questions or are interested in sharing your story you can contact me at: maxesandprs@gmail.com. 

Thanks for reading and I hope to see you around CFSBK!!

__________________
Yesterday’s Whiteboard: Squat / Deadlft | Burpees, Toes-to-Bars
Find a WOD
Diet, Exercise, and Sleep Are Great, but 1 Thing Matters Even More for Your Health Inc.

Back Squat / Deadlift

Performance
3 x 6

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

Fitness
3 x 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 7 of 8
__________________

AMRAP 9 Minutes:
3 Burpees
3 Toes-to-Bars
6 Burpees
6 Toes-to-Bars
9 Burpees
9 Toes to Bars
12 Burpees
12 Toes-to-Bars
…Add 3 reps per round until the call of time.

Post time and Rx to comments.

Mark G. Power Cleans at Saturday Open Gym

Murph Day 2016: Sign Up Today!

“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.

SIGN UP HERE!

__________________
Most of Us Misunderstand Metabolism. Here Are 9 Facts to Clear It Up Vox
Inventions of Mine That Have Been Used for Evil Purposes New Yorker

Ryan L. with Zach Forrest at CrossFit Max Effort

• We’re just 6 days away from our Memorial Day “Murph” event! Right now we’re 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 [dot] com to let her know you can help out.
• Beloved former CFSBK blog Managing Editor Kate R. has been doing a lot of writing since she left us. Her most recent work for Wellesley Magazine, “A Fragile Gift,” is a beaut and you should read it!

CFSBK On the Road: Ryan L. Visits CrossFit Max Effort

Editor’s Note: Ryan L. recently visited CrossFit Max Effort in Las Vegas, and we’re very happy to bring you his report on the experience! If you’ve had a good experience visiting an out-of-town affiliate, we’d love to hear about it!   

After a couple of late evenings in Las Vegas, I took a quick cab from the Aria to CrossFit Max Effort for an afternoon workout. The 4:00pm class is listed as their “Performance” class, and they weren’t lying. In addition to working out with 3 women and two guys who had just participated at Regionals, former Games participant, CF Seminar staffer, and gym owner Zach Forrest joined as well. Gut check time!

First, the experience as a drop-in: it was $20 for a single drop-in. They average 100 drop-ins each week and have a great system in place. You are greeted at the front desk and then shown around their huge facility. The front desk person briefs you on how they warm up and where you can stretch. Super friendly and super inviting. I was one of three drop-ins at the 4:00pm class.

There was no lifting component on the front end, but the warm up was extensive and really well run. I got tons of individual attention with a huge focus on form and fundamentals. Great explanations on “why” we were doing certain progressions and how they would be relevant in the WOD.

The Performance workout consisted of:

For time:
2 Bar Muscle-Ups
4 Squat Cleans 205/135
8 Strict Handstand Push-Ups
16 KB Swings 32/24kg
32 Pull-Ups
16 KB Swings 32/24kg
8 Strict Handstand Push-Ups
4 Squat Cleans 205/135
2 Bar Muscle-Ups

I scaled the Squat Cleans to 175. This workout destroyed my grip. The fastest times were in the low 4:00s and the highest were above 10 minuntes if the Handstand Push-Ups or Bar Muscle-Ups got sticky, which they did.

I’d definitely go back. And next time I might aim for a few more hours of sleep the night before. 

Tweet The Deets

We’re totally crushing on all you guys and we love to hear what you’re up to. Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn [dot] com.

__________________
Yesterday’s Whiteboard: Ring Dips or DB Bench | Power Cleans, Push Presses, Muscle-Ups
High School Junior Completes 7,000 Pull-Ups in One Day Washington Post
Barbell Safety Tips WODprep

Ring Dips or Close DB Bench Press

Performance
Strict Ring Dips
4 x 6-12 Strict, 1 x Max Reps

No tempo this week but use full a full range of motion and CONTROL. Keep these tight. Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Kipping is allowed on the max rep set. Rest as needed between sets. Goal is to add total reps each week by increasing the reps on the sets across and/or the max set.

Fitness
Close DB Bench Press
4 x 6-12, 1 x Max Reps

No tempo this week but use a full range of motion and CONTROL. Stay tight and keep elbows in close to mimic the bottom of a dip. Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Rest as needed between sets. Goal is to go heavier than last week and/or add reps. If you’ve been hanging around 12 reps still, then definitely go heavier.

Post work to comments.
__________________

Performance
3 RFT:
15 Power Cleans 115/80
9 Push Presses 115/80
6 Ring Muscle-Ups

Fitness
3 RFT:
15 Power Cleans 115/80
12 Push Presses 115/80
9 Chest-to-Bar Pull-Ups

Post time and Rx to comments.

The Front Squat: Everybody’s doing it, so you should too! | Photo by Thomas H.

• Todd C. is moving! Come see him off at his going away party this Friday after Open Gym at Three’s (on Douglass). All are invited!
  

My First Powerlifting Meet: The Good, The Bad, and The (Sometimes) Ugly

By Camille Cruz

Editor’s Note: Bethany E., Francesca R., Adele R., and Cam C. recently traveled to the City of Brotherly Love to represent CFSBK in the USA Powerlifting-sanctioned Philadelphia Freedom Championship. Today we’re very pleased to bring you a report from Cam. Enjoy!

If you asked the 16-year-old, non-athletic version of me or the 2.5 years ago version of me, fresh out of a CFSBK Foundations class, that I would be competing in a USAPL meet, they would look at the present version of me as if I had three heads.

Today, a couple of months after Iron Maidens, I competed in my first officially sanctioned powerlifting meet in Philly, and it was quite an experience. I got red-lighted a few times on Squats and Deadlifts for technical rather than physical failure, which I am ok with. I was able to get a number on the board for all my lifts, matched a PR for bench, and hit within 90-95% of my 1-rep maxes on all lifts. I actually would have matched a PR on my 1-RM if it wasn’t for a technical issue, too, so I will take that as a good thing.

While I didn’t hit 100% across the board, go 9 for 9, or place and was frustrated at times (honestly some tears were shed here and there), I had fun, and I don’t regret it ONE BIT!!! I pushed myself physically and emotionally to my limits, and I really need that sometimes. Many great points were made in Coach Fox’s blog article  “Why Compete?”. Please read it! It’s great and super informative.

I plan to use the things I was red-lighted for as a training tool. I know what I need to get better with and what to watch out for with my lifts. It was good to walk away from this meet with this newfound knowledge.

A few things you need to know to for lifting meets (some of you ladies may remember this from Iron Maidens):

1. Have a Plan A and Plan B attempts for your lifts.
2. In the case of Powerlifting meets: LISTEN TO THOSE CUES! Also, be prepared with the numbers of your rack heights. This is where I got thrown off on my first Squat attempt.
4. Get plenty of rest.
5. Bring plenty of snacks and meals!!! There’s a lot of waiting around.
6. Sometimes the stars align and everything feels beautiful with all of your lifts, and sometimes it feels like garbage. That is ok!!! Do not let this to discourage your further training!
7. Have Fun!!

I am going to be honest here (and it’s also a no duh): competing in a meet is SUPER nerve racking. You have factors such as traveling to another state or city, lifting in front of complete strangers at a completely different gym, and being judged by random people whose personalities you don’t know. I know you might be thinking that could make you steer clear of competing at a meet, but as someone who is somewhat a nervous person to begin with, I promise that being pushed out of my comfort zone is not a bad thing by any means.

Thank you to Adele M., Bethany E., and Francesca R. for all the camaraderie through all of this (and congrats on their wins!), Margie and Jeremy for their support and words, and to Michael C. and Michele K. for cheering us on!!! Obviously big, big thanks to CFSBK for your support and kind words for all of us!

__________________
Yesterday’s Whiteboard: Snatch Balance | Squats, Run
Two Hour Marathon: Can It Be Done? NY Times

Ring Dips or Close DB Bench Press

Performance
Strict Ring Dips
4 x 6-12 Strict, 1 x Max Reps

No tempo this week but use full a full range of motion and CONTROL. Keep these tight. Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Kipping is allowed on the max rep set. Rest as needed between sets. Goal is to add total reps each week by increasing the reps on the sets across and/or the max set.

Fitness
Close DB Bench Press
4 x 6-12, 1 x Max Reps

No tempo this week but use a full range of motion and CONTROL. Stay tight and keep elbows in close to mimic the bottom of a dip. Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Rest as needed between sets. Goal is to go heavier than last week and/or add reps. If you’ve been hanging around 12 reps still, then definitely go heavier.

Post work to comments.
Exposure 7 of 8
__________________

Performance
3 RFT:
15 Power Cleans 115/80
9 Push Presses 115/80
6 Ring Muscle-Ups

Fitness
3 RFT:
15 Power Cleans 115/80
12 Push Presses 115/80
9 Chest-to-Bar Pull-Ups

Post time and Rx to comments.

The Front Squat: Everybody’s doing it, so you should too! | Photo by Thomas H.

• Todd C. is moving! Come see him off at his going away party this Friday after Open Gym at Three’s (on Douglass). All are invited!
  

My First Powerlifting Meet: The Good, The Bad, and The (Sometimes) Ugly

By Camille Cruz

Editor’s Note: Bethany E., Francesca R., Adele R., and Cam C. recently traveled to the City of Brotherly Love to represent CFSBK in the USA Powerlifting-sanctioned Philadelphia Freedom Championship. Today we’re very pleased to bring you a report from Cam. Enjoy!

If you told the 16-year-old, non-athletic version of me or the 2.5 years ago version of me, fresh out of a CFSBK Foundations class, that I would be competing in a USAPL meet, they would look at the present version of me as if I had three heads.

Today, a couple of months after Iron Maidens, I competed in my first officially sanctioned powerlifting meet in Philly, and it was quite an experience. I got red-lighted a few times on Squats and Deadlifts for technical rather than physical failure, which I am ok with. I was able to get a number on the board for all my lifts, matched a PR for bench, and hit within 90-95% of my 1-rep maxes on all lifts. I actually would have matched a PR on my 1-RM if it wasn’t for a technical issue, too, so I will take that as a good thing.

While I didn’t hit 100% across the board, go 9 for 9, or place and was frustrated at times (honestly some tears were shed here and there), I had fun, and I don’t regret it ONE BIT!!! I pushed myself physically and emotionally to my limits, and I really need that sometimes. Many great points were made in Coach Fox’s blog article  “Why Compete?”. Please read it! It’s great and super informative.

I plan to use the things I was red-lighted for as a training tool. I know what I need to get better with and what to watch out for with my lifts. It was good to walk away from this meet with this newfound knowledge.

A few things you need to know to for lifting meets (some of you ladies may remember this from Iron Maidens):

1. Have a Plan A and Plan B attempts for your lifts.
2. In the case of Powerlifting meets: LISTEN TO THOSE CUES! Also, be prepared with the numbers of your rack heights. This is where I got thrown off on my first Squat attempt.
4. Get plenty of rest.
5. Bring plenty of snacks and meals!!! There’s a lot of waiting around.
6. Sometimes the stars align and everything feels beautiful with all of your lifts, and sometimes it feels like garbage. That is ok!!! Do not let this to discourage your further training!
7. Have Fun!!

I am going to be honest here (and it’s also a no duh): competing in a meet is SUPER nerve racking. You have factors such as traveling to another state or city, lifting in front of complete strangers at a completely different gym, and being judged by random people whose personalities you don’t know. I know you might be thinking that could make you steer clear of competing at a meet, but as someone who is somewhat a nervous person to begin with, I promise that being pushed out of my comfort zone is not a bad thing by any means.

Thank you to Adele M., Bethany E., and Francesca R. for all the camaraderie through all of this (and congrats on their wins!), Margie and Jeremy for their support and words, and to Michael C. and Michele K. for cheering us on!!! Obviously big, big thanks to CFSBK for your support and kind words for all of us!

__________________
Yesterday’s Whiteboard: Snatch Balance | Squats, Run
Two Hour Marathon: Can It Be Done? NY Times

Snatch Balance or Overhead Squat

Performance
Snatch Balance (pause :02 before recovery)
1-1-1-1-1

Work up to a max for the day. Pause for a 2 count at the bottom before recovering. Press-outs are misses. Aim to catch as low as possible on each rep and not higher as the weight gets heavier.

Fitness
Overhead Squat
1-1-1-1-1

Work up to a max for the day. Snatch Push Press or Jerk the bar overhead. Pause with control at the bottom before recovering. Any bend in the elbows is a missed lift. Take your time on the descent and keep the bar balanced over your mid-foot.

Note: Today we’re working on going heavy in the receiving position of a Snatch, aka, the Overhead Squat. If you’re comfortable down there, then perform the Snatch Balance. If not, then remove the dynamism and perform a controlled Overhead Squat instead.

Post loads to comments.
Exposure 6 of 8
__________________

3 Rounds for Time:
550m Run
50 Squats

Post time to comments.

Coaches Margie and Jeremy and TFBAs Cam C., Adele R., Bethany E., and Francesca R. were in Philly yesterday for the USAPL Philadelphia Freedom Championship. We’ll have a full report from Cam tomorrow!

Murph Day 2016: Sign Up Today!

“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.

SIGN UP HERE!

__________________
Yesterday’s Whiteboard: Front Squat | Row, DB Push Press, Double-Unders, Sit-Ups
Noah Ohlsen’s 380 lb. Snatch Balance CrossFit
The History and Future of Everything Kurzgesagt
Hillary Clinton Sets Personal Single Rep Squat Record While Watching Bernie Sanders on Gym TV