Upcoming CFG Events and News and Notes:
- CFG Member Weightlifting Clinic: Sunday May 21st @ 10am
- 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!
- To Make Better Decisions, Ask Yourself “What,” Not “Why” NY Mag
- What I Wish I Knew When I Started Athlete Daily
- (It’s Great to) Suck at Something NY Times
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Two Sets NFT
Bridge Up w/ Paloff Press – 12 e/s
Weighted Turkish Sit-up – 5 e/s
30 Double-Unders
Then…,
Strict Press – 6,6,5,4,4 @ 1221*
*Increase your load from last week.
Then…,
Flow!
Four Sets
Kb or Db SA Push Press* – 6 e/s
*Hold other Kb or Db in FR
Superset w/…,
Chest 2 Ring Pull-ups – 5r @ 1321
Then…,
Four Sets NFT
10 Strict Ring Dips
40m SA FW (Heavy)
Then…,
Four Sets NFT
10 Bent Over Rows @ 225/155# (Straps)
AMRAP Clapping Push-ups or Ring Push-ups 30 Banded Tricep Extensions
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