3 Working Sets:
A1) 8 Each Dumbbell Box Step-Ups (Held Farmer’s style)
A2) 65m Double Kettlebell Front Rack Carry (Halfway to 3rd Ave. and back)
A3) 4-8 Strict Chest to Bar Chin-Ups
Post work to comments.
Week 2 of 2
20:00 at Aerobic Pace:
12 Box Jumps
10 Each 1 Arm Kettlebell/Dumbbell Waiter Squats
Post work to comments.
Hannah helped her mom Courtney finish “Murph” in the most adorable way possible
Murph Day Recap
Thanks to everyone who participated, cheered, and volunteered at Murph Day 2019! It was a huge success. A record 211 of you signed up to do to the workout. Between $5 donated from each t-shirt sale and your individual donations, we raised over $1000 for 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.
In Tuesday’s blog post, we asked you to reflect on your experience this year, and here are some of the things you said:
- Kayleigh, who did her first full, vested “Murph” wrote: “Was expecting it to take around an hour, so quite happy with the time [53:28]. Felt slow and steady throughout, but I think the consistency really helped. My legs are much more sore today than in past years. Such a great day with the gym community and very thankful to have a opportunity to challenge myself in such a supportive environment.”
- Lisa wrote: “I managed to get 10 rounds of push-ups and squats in (so 100 Push-Ups and 150 Squats) while inventing a new rep scheme: the do-what-your-toddler-will-let-you-do scheme. It involves sometimes doing a lot of one thing in a row, because it seems to make him happy. At one point I was at something like 5 rounds of push-ups and 8 rounds of Squats. It was a lot to keep track of. Unfortunately, there was no way for me to safely do Pull-Ups given his clinginess. But I do want credit for many of my Squats being weighted (using a 29-lb odd object).”
- Stella wrote: “My first full Murph, 56:58. Under an hour, I’ll take it. Also, I am wearing my Murph shirt at work today. It’s a little more cazh than usual for me, but everyone needs to know that I did this, amirite? The first rule of CrossFit is ALWAYS TALK ABOUT CROSSFIT.”
- Brad wrote: “A great day! Not knowing what to expect as a first timer, I scaled to a half-Murph (1 mile run, 50 Pull-Ups, 100 Push-Ups, 150 Squats and another 1 mile run) substituting pull ups for ring rows and no vest for a time of 44:40. Next year I’ll do the full Murph Rx. Thanks to all who made it happen and already looking forward to next Memorial Day.”
- Charles wrote: “Murph was a great event, I was so happy to see all the heats full. I did no vest Full Murph in 49:06. 6 mins faster than last year and much better Pull-Ups. Thanks for all of the folks who organized, cooked, coached and cleaned! It’s very meaningful to connect this to the purpose of Memorial Day.”
- Over on Facebook, Martha said: “I did it for the 4th time ever this year. I had a gap of 4 years due to injury, so it’s especially nice to be back this year and last. I did a 1 mile run, 50 Ring Rows, 100 Push-Ups, 150 Squats, and another 1 mile run in 39:19…. Feeling proud! And happy to donate to www.k9sforwarriors.org which CFSBK encourages donations for every Memorial Day.”
Congrats to everyone! We still have Murph Day t-shirts for sale at the front desk in case you forgot to grab one.
Tom S. at Rib King 2019 Tonight
A note from one of our Murph Day grillmasters, Tom S.: ” Tonight starting at 6pm I’ll be competing in Rib King NYC 2019 in Williamsburg. I’ll be participating on the team of a very rad competitor, Robert Cho of Kimchi Smoke. Go HERE for more info.”
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There are two kinds of people – those who love bbq and “them.” If you are one of us, link below. I’m gonna be there helping out the tip of the spear, Rob Cho, pitmaster at Kimchi Smoke, winner of the “People’s Choice” prize (ahem, not the judges, the fans) at the most recent Brisket King. Rob’s food is a heady mashup of traditional Texas-style bbq, and home cooking, which in his case is Korean… so think things like bulgogi on tacos with smoked kimchi … Rib King is also bringing out a lot of other badasses, like Wandering Cue and Izzy’s (IMHO, nobody in Kings County can touch Izzy), neighbors like Morgan’s & Pig Beach, Hill Country in Manhattan… you get the idea. Also, beer geeks will find plenty of excuses to get dirty, stay out late. Here’s the link (if someone can make it hot, then they are officially smart): https://www.eventbrite.com/e/rib-king-nyc-2019-tickets-58442179131?ref=eios
Stay hungry my friends!
As soon as I saw “Kimchi Smoke” I was drooling. If only I didn’t have tickets to a play tonight!
Does he do any other events in the city? The restaurant sounds AWESOME but I’m not going to lie to myself about the likelihood of making it to NJ to give it a try.
@Stella – Yup he does! Will keep you posted!
Barbi Que says
So Upset I didn’t see this till now. Please keep us posted next time. I love me some of that Brisket.
7 AM w/JHarpz
Took this nice and easy. Yesterday was the worst day in terms of soreness but I’m still pretty beat up in the lats today, so C2B chinups were OUCH.
On a happy note, box jumps didn’t hurt! Even as recently as a week ago, they did. Maybe after putting my hip through 300 air squats on Monday, it has figured out that it can stop freaking out now.
Daniel R says
8am LEG DAY with Tori and Lynsey
Today was a bit better than yesterday, but still terrible. I’m very appreciative of this week’s recovery program, because I get out of bed feeling awfully sore, than move around in class and leave feeling much better.
Step ups were good, carries were *hard* (65m was a lot longer than I thought), it was good to break and sweat and run and make my legs function again…
… except now it’s 5pm in the afternoon and they’re broken and sore again. Sigh.