Virtual Class Zoom Room
Password: CFSBK
CFSBK Road Warriors Cycle 2, Wk4, Day 3
Warm Up
Joint Prep:
10 Forward/Back Ankle Rocks
10 Bear Plank Rocks to Shin Stretch
4e Quadruped Hip CARS
3 Rounds:
10 Standing Alternating Toe Reach
10e Bowler Squats
10 Plank Walk Ups (or :30 Plank Hold)
Workout
30 Minute Run
- Nasal breathing only.
- Goal is to run at steady pace today and try to get a little more distance than in week 2.
Cooldown
3-5 Minute Walk
Accumulate at least 10 minutes of: Forearm to Instep w/Rotation, Couch Stretch, Down Dog Calf March
Bonus… Active Recovery class at 10am!
Post work to comments.
CFSBKers taking off on the first run at Murph Day 2019
Tomorrow: Memorial Day “Murph”
Tomorrow is Memorial Day and would have been the gym’s 13th year doing our annual “Memorial Day Murph” event. Every May since 2008 the CFSBK community has come together to commemorate the holiday by performing the CrossFit benchmark workout dedicated to Lt. Michael Murphy. This workout is both physically and mentally taxing and is used as a means to honor those who have served and fallen as well as to meditate on the human cost of war. It’s not uncommon to have well over 100 members come out to do a version of the workout then enjoy some side walk grilling, share food they brought, and maybe drink a beer or two with friends while watching subsequent heats get after it. We’ll definitely miss hanging out with you all at the gym this year, but like everything else in 2020, this year is different.
Instead of our annual event, we’ll offer some recommendations for DIY versions as well as host one Locked & Loaded class on Monday at noon, which will do a Murph inspired workout followed by a DIY run. (Monday’s Yoga class and Kids classes are also still on). Read on for more details!
DIY “Murph”
If you’d like to get after it on your own and do a more traditional version of the workout, we recommend checking out the suggestions made by our friends and fellow CFSBKers at Beyond the Whiteboard. They’ve put together a few versions depending on what equipment you may or may not have access to. While we know “Murph” is much more fun with friends, given the pandemic the gym will not be organizing or endorsing that folks get together to do it. Instead, use it as an opportunity to get through the workout with only your own thoughts and intrinsic motivation. The workout is already known for its many variations such as wearing a vest or not and various rep scheme arrangements, so especially if you’ve done this workout many times, make the most of it and consider it a psychological variation for an unprecedented time. We would love to hear from everyone who does it! Post your stories on Instagram and @ the gym and so we can repost all the folks doing it out in the wild!
Beyond the Whiteboard: “Murph” Quarantined Options
Monday Group Class Variation
On Monday we will only be running one virtual class at 12pm. We will warm-up and do a 20 Minute AMRAP of:
5e Dumbbell Bent Over Rows
10 Push-Ups
15 Squats
After the AMRAP ends, we’ll end class and you guys can finish out the a 1, 1.5 or 2 mile run/jog depending on personal ability. We recommend you plan your route out ahead of time. Tuesday’s workout will work in some recovery movement to ease you back in after the high volume workout. Hope to see ya’ll there!
Question of the Day
What’s your favorite Murph Day memory?
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