Wednesday/Thursday 180509-10 – Photo of the Day


On Monday, May 28th we’ll be doing our annual Memorial Day “Murph” workout. This is a great community event where we perform this classic CrossFit benchmark workout. Note there will be a special holiday schedule at both locations.


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.

Upcoming CFNYC Events and News:

Beyond the WhiteboardBeginner ‎/ Experienced
Our favorite reads from the week, so far:
2018 Regional Tickets on Sale Now (May 18-20)
CrossFit Docs Cure
9 Things Every Athlete Needs to Know About Sleep and Recovery
11 Damn Good Deadlift Tips


  • Lauren S

    WU: done
    A: 93-98-103-108
    B: 108-115.5-118-123-126. Failed my second snatch at 126. Waited 20 seconds and hit it fine.
    C: intervals – 5+9, 15 get-ups at 16kg, 4+9, 3+8. Sean Moore wants everyone to know I wasn’t re-setting the rower between rounds. HORRORS!
    D: done

  • Where’s McArdle?

    A: 120-125-130-135
    B: 140-150-155-160-165. Some sotts presses at 165.
    1: 5+13 (5 lunge)
    2: 17 @ 24. Now I’m lopsided
    3: 4+14 (6 hspu) kipping. Feeling a little better but who knows if good reps
    4: 4 flat. Tried to eeek in an arms only cal at the end to no avail.
    Other crap: done

  • BenFund (Hobie’s Dad)

    WU: Maybe
    A: 135-145-155-165
    B: 165-175-180-185 (missed 2nd snatch in first set, made second set)- 190-195 (went up to 195 as it is my 82.5%, failed miserably)
    C: Interval 1: 5+5, Interval 2: 14 TGU with 24kg, Interval 3: 4+5, Interval 4: 3+9
    D: Done

  • Jorge Baron Munoz

    Catch up:

    3 – 250lb
    3 – 285lb
    5 – 325lb

    Squat clean + Hang Squat Clean + Push Jerk + Split Jerk
    135-195 in 10lb increments

    50 Ass bike cals
    50 Push ups

    Accessory work done

    3 – 300lb
    3 – 345lb
    9 – 390lb

    Barbell GM’s
    3 x 10 at 135lb

    5 rounds of UB Strict HSPU’s in between the above

    For time
    250m row
    15 akbs at 32kg
    25 burpees
    15 akbs at 32kg
    250m row
    4:20 first try, 4:45 second try

    Accessory work done on WED

    Hang Snatches w 2-3 sec pause
    4×4 – 115,115,125,135lb

    2 snatch pulls + 2 snatches
    not pretty

    Endurance 4 min AMRAPS
    A. 8 db snatches 50lb
    8 fr db lunges 50lb

    B. Turkish getups
    12 at 20kg

    C. 8 Box Jump Overs
    8 HSPU

    D. 8 cal row
    8 burpee over erg

    Accessory work done