Workout of the Day
“The Chief”
Max rounds in 3 minutes of:
3 Power Cleans
6 Push-Ups
9 Squats
Benchmark loading 95 / 135 lb
Rest 1 minute. Repeat for a total of 5 cycles.
Notes
Track back to 4/2/22!
This is an oldie but a goodie, first posted to the CrossFit mainsite in 2008. Click the link to learn more about who this workout is dedicated to. If you’ve met the chief before, reflect back on previous efforts and see if you can squeeze out a few more rounds/reps today.
At the start of each interval, begin with the power cleans regardless of where you left off on the previous cycle.
Power Clean: Light to moderate, either quick singles or touch and go. There will be people doing push-ups in front of you so control your barbell!
Push Ups:
A. 3 reps on toes
B. 6 Elevated
CrossFit Group Class Programming Template (WK1/8)
Eduardo all smiles after completing Murph!
“Murph” is 2 weeks away!
This year will be our 18th annual Memorial Day “Murph” event! As always, we’ll be running heats of this workout all morning with the CFSBK community. The event is on Monday May 26th and we’ll be blasting off heats every half hour from 8am until 11am. Register here (scroll to the end of the page for all heats) to claim your spot.
There will be grilling, a potluck, some games, good times and a hard workout.
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.
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.