30 Minutes For Quality:
20 Hand-to-Hand Russian Kettlebell Swings
50′ Sled Push
20 Calorie Row
10 Alternating Bar Hang Hip Taps
Just move around today and don’t look for intensity if you did “Murph” yesterday. The kettlebells should be light to medium-heavy and unbroken. The Sled Push can be on the heavy side but able to be completed without stopping. Easy on the Row, and hold a Prone Grip Hang (leg-assisted as needed) for 20 seconds if you cannot do the Hip Taps.
Post work to comments.
Week 2 of 2
Work out of a rack and build to a moderately-heavy load for today.
The East Coast Gambit: Register by June 1st!
Did Murph Day whet your appetite for competition? The first-annual East Coast Gambit is a premier, single day, functional fitness competition in the northeast! Hosted right here at CrossFit South Brooklyn, the event is open to all individuals and will feature both RX and SCALED divisions. All athletes will perform 3 workouts, plus a 4th floater workout. Expect the workouts to challenge you both physically and mentally, compelling you to do your very best on competition day!
Cash and prizes totaling over $3500 will be awarded to the top three athletes in each division! Sponsors include: RYU Apparel, Cafe Grumpy, Thirteen Fit Apparel, WOD N Done, RPM Jump Ropes, Born Primitive, Bear Complex, Wags and Weights, Chestee, and more!
The big day is scheduled for June 15th, 2019 from 8am to 4pm. Standard registration ends on June 1st, and June 7th is the last day of late registration.
Head over to the East Coast Gambit site to see the awesome workouts and sign up!
News and Notes
- How did “Murph” go yesterday? Tell us in the comments!
- We’re smack in the middle of a “floater” period aimed at bridging the gap between last Sunday’s CrossFit Total and yesterday’s “Murph.” A new 6-week training cycle will start Monday, June 3rd.
The Joy of Misreading Things NY Mag
Caitlin Meade, Rogue Spectator to Sanctionals Competitor Morning Chalk Up