Sunday, 7/3/11

Dear, CFCC – IF you can, and you don’t mind… please arrive at 9am tomorrow and help out until 10am if you’re doing “Murph”, or help out whenever you can. We’ll be there bringing up equipment from the basement so that the demo can happen in the basement on Tuesday until at least 1130am. THE NEW FLOORING LOOKS AAAAAMAZING. Sign up on the calendar if you can help or just show up at 9am. Thanks, all!

Check out this article on a guy who made the transition from the Chuck Taylor, to the Nike Free, to Vibram Five Fingers, to… the New Balance Minimus.

What to do when everyone who LOOOOOVED your healthy habits when you first started CrossFit starts hating you cause you won’t eat dessert 16 times a week.

You have to love a nation that celebrates its independence every July 4, not with a parade of guns, tanks, and soldiers who file by the White House in a show of strength and muscle, but with family picnics where kids throw Frisbees, the potato salad gets iffy, and the flies die from happiness. You may think you have overeaten, but it is patriotism. ~Erma Bombeck

Self-Myofascial Release: Foam Roll as needed for 10 minutes.

Mobility: Band Assisted Behind the Back Stretch, 1 minute each side.

Dynamic Warm-up: 1 round of all of the following: 10 Cat Camels, 10 Thoracic Extensions, 1 Roll to Pec Roll on each side, 10 rotations through Downward Dog to Cobra, 60ft. High Knees, 60ft. Butt Kicks, 60ft. Toy Soldiers, 60ft. Skip for Height, Skip for Length.

Metabolic Conditioning:


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

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.

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.

Post time to comments.

CFCC's 1 mile run. It's actually 1.03 miles... but whatever.

One Response to “Sunday, 7/3/11”
  1. Emma says:

    Did a 50% scaled Murph leaving the mile runs – 32:11

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