5/22/15 DON’T FORGET: Memorial Day MURPH CHALLENGE (Next Monday 9 and 10:00am classes!!!!)

Vivian pushing hard on a front squat!!! Awesome work Vivian!!

Vivian pushing hard on a front squat!!! Awesome work Vivian!!



-5 Snatch + OHS  (95/75) (1 full snatch, into standing position, followed by 1 OHS is 1 rep)

-2 Rope climbs

-400m run

Rest 10 minutes, stretch & mobilize shoulders/arms


100 barbell curls for time (45/33)


Come join CFS for a 9am and 10:30am class to challenge yourself to the following WOD!! (NOTE: Childcare will only be available during the 10:30am class this day)


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

If you have not had a chance, below is a link to a documentary on MURPH, his life, his journey and his death. Take the time to learn about an incredible man and great hero!!!


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