Announcements
November 2023 Dates to remember:
- Hero Week- Nov 6-10. Murph times will be 5am/830am/5pm.
- Nov 11th- Closed for Veteran’s day.
- Nov 23 & 24- Closed for Thanksgiving.
December 2023- Jan 8, 2024 Dates to remember:
- Jingle Bell Jam partner comp- Dec 2 @ CF SRC
- CFVU Christmas Party- Dec 9, 12-5pm, here at CFVU.
- Nutrition seminar to prep for Whole Life Challenge- Dec 14th @ 6pm
- Dec 23-25- Closed for Christmas
- CFVU Price changes take effect Jan 1, 2024
- New Years Day- Closed Jan 1, 2024.
- Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm.
- WLC starts Jan 8, 2024.
CrossFit VU – CrossFit
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
V1 Less than a year of CF
800m or 1 mile run
10 RFT
5 pull ups
10 push ups
15 Squats
800m or 1 mile run
V2
Run mile
20 RFT
5 pull ups
10 push ups
15 squats
V3
run mile
10 RFT
10 pull ups
20 push ups
30 Squats
run mile
**V4 Newer athletes
run 800m
10 RFT
5 pull ups/ring rows
7 push ups
10 Squats
run 800m
**Hard 40min Cap**
**reserved for those who are new, still developing strength and movement, and/or runs a mile in over 10mins.
Scaled can be done any way. play your strengths and weaknesses properly.