Workout of the Day
AMRAP 10 MIN
270m Run
130m Dual KB/DB Farmers Carry
rest 4 min
AMRAP 10 MIN
350/300m Row
3 Wall Walks
rest 4 min
AMRAP 10 MIN
*Floater Monostructural
40 sec Dual KB Rack OR Sandbag Bearhug Hold or March
Notes
*Floater Options:
A. 800/650m Bike (also biking Mon/Fri this week)
B. 15 Burpees (we’ll see some on Saturday)
C. 1 min Jump Rope Practice (if you missed yesterday)
D. 270m Run… again!
Intent for the workout today is SUSTAINABLE effort across all 3 pieces. Use your breath to help you sort out which “gear” you’re working in…
Gear 1: nasal breathing (inhale and exhale), slow exhale
Gear 2: nasal inhale, controlled mouth exhale
Gear 3: inhale and exhale through mouth, controlled pace
Gear 4: fast inhales and exhales through mouth; survival!
You should be in gear 1-2 for most of your 30 minutes of work today, maybe gear 3-4 on the last minute or so of each AMRAP.
If you consider yourself an inefficient rower, today is a good day to practice your mechanics and consistency over intensity!
CrossFit Group Class Programming Template (WK1/8)
Murph 2024 at CrossFit South Brooklyn
This year will be our 17th annual Memorial Day “Murph” event! As always, we’ll be running heats of this workout all morning as well as grilling and having a great time with the CFSBK community. Check out all the details below!
The workout:
For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
Partition the pull-ups, push-ups, and squats as needed.
If you’ve got a 14/20-lb vest or body armor, wear it.
Scaling: We will provide several modified versions of Murph which you can choose from to get a challenging but appropriate experience. While this workout will be challenging, the event is completely inclusive and everyone will be able to participate regardless of ability.
Logistics: We’ll be running heats every half hour alternating between 597 and 608. Warm-up is DIY and at your start time a coach will take you through a whiteboard brief and then start your heat. Sign up for a heat here! Please contact us if you have someone who is not a member that is interested in doing Murph.
Grilling and Potluck
Grilling: We’re looking for a few people to help work the grill. You’ll need to be on site from around 9am to 1pm. We’ll need help working the grills, setting up tables and being on top of the food components of the event. We provide the grill, tools and meat. If you’re interested in helping on the grill please contact JB: cfsbkcommunity@gmail.com
Potluck: The gym will provide all the meats (vegan options as well), bread, condiments, cutlery as well as some beer and seltzer. Members are asked to bring a side for the potluck. Put yourself down for a side/snack on this google form. (coming soon)
Who was “Murph” and our benefactor K9s for Warriors
Memorial Day recognizes the human cost of war. We perform this workout to reflect upon the realities and ultimate sacrifices service members have made while serving in the United States Armed Forces. For some additional context about this event check out these reflections about Memorial Day Murph from CFSBK coaching alumni Noah Abbott.
This workout is dedicated to United States Navy Lieutenant Michael Murphy who perished in 2005 during combat in Afghanistan. Michael Murphy was posthumously awarded the medal of honor and purple heart for his service. He was also CrossFitter who created this workout which he originally called “Body Armor” because he would perform it with his body armor vest that would be worn during deployment. This workout was later renamed “Murph” in his honor and is performed all over the country and beyond on Memorial Day.
Murph is a free event and we request that members make a donation on behalf of team CFSBK to K9s for Warriors which trains service dogs for veterans suffering from PTSD.