CFSC will be taking on our annual "Murph" on Saturday, May 29th.
We will have a capped Registration for Heats available, staggered back by 30 minutes each at: 8:00 a.m., 8:30 a.m., and 9 a.m.
Feel free to hang around for a bit after and start your #MemorialDay Weekend off right with a post-Murph beverage with your CFSC family!
CFSC will be closed that Sunday and Monday for the holiday and resume regular hours Tuesday morning, June 1st, at 5 a.m.
We will open up "Murph" Registration this coming Monday, May 10th.
Scaling options will be available for all fitness levels!
Murph is:
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run
**Partition the Pull-ups, Push-ups, and Air Squats as you like!
"Murph" is 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.
WOD
Deadlift
3-3-3-3-3
+
for time:
40 Bar Facing Burpees
400m Double Plate Carry 25/15
800m Run
400m Double Plate Carry
40 Bar Facing Burpees
**20 min cap**
