Hang Power Clean
3-3-3-3-3
The Hang is anywhere above the knee. Work up to a perfect max for the day.
Post loads to comments.
Week 1 of 2
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For Time:
20 Deadlifts 225/155
400m Med Ball Run 20/14
20 Deadlifts 225/155
Post time and Rx to comments.
7 THINGS YOU NEED TO KNOW ABOUT MURPH DAY 2019
1. Murph Day is TOMORROW! 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. As of 2pm on Saturday, 187 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. You can donate at the gym on the big day.
5. Additionally, CFSBK will donate $5 of each Murph Day t-shirt we sell to K9s for Warriors!
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.
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A Solution for Loneliness Scientific American
Mental Strength in Weightlifting Catalyst Athletics