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:
NO LIMIT ON TODAYS CLASSES! IF CLASS IS FULL SHOW UP ANYWAYS.
300 Air Squats
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
10 pull ups
20 push ups
5 pull ups
10 push ups
Scaled can be done any way. play your strengths and weaknesses properly. Coaches will assist.