WOD

Announcements

HERO WEEK Nov 5-9, 2018. We will be closed Saturday, Nov 10th and Monday Nov 12th in Observance of Veterans Day. We will resume regular schedule Tuesday. Home wods will be provided.
**THANKSGIVING HOLIDAY HOURS**
Closed Thursday Nov 22nd and Friday Nov 23rd. Open Saturday Nov 24th for 8:30 am class.

CrossFit VU – CrossFit

11/10/17 was last Murph wod.

Be hydrated and ready to work! Don’t be under fed or under carbed! You’ll regret that.

Abbreviated hours for today only:
5am
8:30am
5:30pm
NO LIMIT ON TODAYS CLASSES! IF CLASS IS FULL SHOW UP ANYWAYS.

View Public Whiteboard

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
If you have never done Murph in under an hour or RX in under an hour please do not wear any flacks, vests or kevlars. If you are military, firefighter, or police officer and want to wear your gear please do so.

“Man Murph is performed as you see it above”

Optional and recommened ways to perform murph

V1

run mile

10 RFT

10 pull ups

20 push ups

30 Squats

run mile

V2

Run mile

20 RFT

5 pull ups

10 push ups

15 squats

Scaled can be done any way. play your strengths and weaknesses properly. Coaches will assist.

GET OUR FREE EBOOK

If you are serious about reaching your goals and seeing results, these guidelines will help you do just that. And what's best is that... it's FREE!

  • Should be Empty:
  • You have Successfully Subscribed!