Upcoming CFG Events and News and Notes:
- CFG Member Gymnastics Clinic: Sunday June 4th @10am
- Murph Day 2017
On Monday, May 29th from 8am to 1pm, we’ll be doing our annual Memorial Day “Murph” workout. This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. The workout is tough—very tough—but it can, of course, be scaled to meet everyone’s capacity.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
2017 Murph Heat : SIGN UP HERE!
Two Rounds NFT
Deadbug – 12 e/s
Wall Sit – :30
Double Kb Sit-up + OHH – 5:5 each
Bench Press – Find HS @ 4040
Three Sets NFT
Alt OH Db Press w/ Hold – 5 e/s
Db Neutral Grip Bentover Row – 8-10
Double Kb Swing
800m run with 20# vest.