Workout of the Day

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Happy Memorial Day. This weekend, we complete “Murph” in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. For those of you who have served, or lost loved ones, we offer our condolences and encouragement–live for those you lost. Cherish what you have, and show grace whenever possible. Thank you.

Upcoming CFNYC Events and News:

Beyond the Whiteboard: Beginner ‎/ Experienced
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Sunday/Monday 160529/30 - Beginner

“Murph”
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.

Click here for a preview of Tuesday’s Beginner classes.

Sunday/Monday 160529/30 - Experienced

“Murph”
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.

Click here for a preview of Tuesday’s Experienced classes.

Monday 160530 - Competition

“Murph”
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. If you want to do a more difficult version this year, try chest to bar pull ups.

Post time to comments.

Click here for a preview of Tuesday’s Competition classes.

Olympic Weightlifting WODs Week of 5/29

OlyWOD
Sunday 5/29
No Class

Wednesday 6/1 and Thursday 6/2
From 12” Blocks, Clean Pull + Clean 7x(1+1)
From 12” Blocks, Clean Pull 4×3

Black Box Barbell
Sunday 5/29
Off

Monday 5/30
Off

Tuesday 5/31
Front Squat + Jerk 4x(3+1) (80%)
Front Squat 2×3 (100%) 3×3 (90%)
From 12” Blocks, Half Clean + Jerk 5x(1+1) (75-80%)

Wednesday 6/1
Snatch 5×1 (85%+)
From 12” Blocks, Half Snatch 5×1 (75-80%)
Behind Neck Push Press 3×3 (70% of Jerk)

Thursday 6/2
Back Squat 5×5
12” Blocks, Half Clean + Jerk 5x(1+1) (75-80%)
Barbell Row 3×5