4 x 3
Heavier than last week.
3 x 3
Perform these from the point which you found most challenging over the cycle. Paused or deficit. Alternately you can perform 3 heavy (not max effort) sets of 3 from the floor.
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Exposure 7 of 8
15 Minutes for Quality:
300m Row at 16 SPM
30′ Low Bear Crawl Forward
30′ Low Bear Crawl Backward
30 Hollow Rocks
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Murph Day 2019: Sign Up Now!
On Monday, May 27th 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 it can, of course, be scaled to meet everyone’s capacity.
1 Mile Run
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 20-pound vest or body armor, wear it.
There is no charge for the workout, nor will it be deducted from your weekly class limit.
We are looking for volunteers to help out with set up and break down on the day of. Please add your name on the sign-up sheet above if you’d like to help us out!
News and Notes
- Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! Active Life Strength is a predominantly strength-based class specifically programmed to strengthen movements and improve positions based on your individual needs. A new AM cycle starts tomorrow. Go HERE for more info!
- A new cycle of Coach Ro’s Anti-Gravity Strength class starts May 18th, and there are still spots left. Go HERE to learn more and claim one!
- We just updated our Exercise Demo Library with fresh vids and new movements. Check it out!
- Starting this week, Wednesday’s Anti-Gravity class will begin meeting at 6pm (instead of 5:30).