We are putting the schedule together for Memorial Day Weekend. Whether or not we will be open on Monday, Memorial Day, May 29th, we leave up to the masses. That would be you, gentle reader. Let us know in the comment box, by text, email or live conversation your thoughts about training on Memorial Day or doing “Murph” during another part of the weekend.
There are 2 events in the near future in which we have participated in for several years now and this year will be no different: The CrossFit Hero Workout known as “Murph” (1 mile run, 100 pull-ups, 200 push-ups, 300 squats and a 1 mile run again) during the Memorial Day Weekend (May 26-29th) AND Navy SEAL Lt. Michael P. Murphy 4 Mile Run/Walk Around The Lake on June 24th. Both events are done in honor of Michael Murphy, a Navy SEAL who grew up just minutes from our gym and who made the ultimate sacrifice while serving our country on June 28th 2005.
We make this notification now for 2 reasons: (1) So you are physically and mentally prepared and (2) because you have to register for the Run Around the Lake (click HERE) and while we’ll be doing “MURPH” in our gym, if you’d like an official “2017 Murph Challenge” t-shirt you have to register and pay a fee (click HERE). Word to the wise…every year both of these organizations run out of T-shirts. They make a limited supply. If you wait too long your chances of NOT getting a t-shirt increase. ACT SOONEST if interested!!
Workout of the Day
Turkish Get-up: Work up to a heavy single. Use kettlebells, dumbbells or barbells.
4 minute AMRAP:
8 Hang Power Cleans 95/65
4 Burpees, lateral over bar
Rest 4 minutes & repeat.
2 X 10: D-0Ball Clean and Drop over shoulder 100/70#
Post your scores to.