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Components
Murph
Settings
Location
(All)
Bear Canyon CrossFit
Program
Childcare
CrossFit Kids
Mobility
Open Gym
Savage Saturdays
Strongman Sunday
SWEAT
WOD
Date
Workout
Memorial Monday - Bear Canyon CrossFit
Class
(All)
MURPH: 8:00 AM
MURPH: 9:30 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
16 (9/7)
Workout
Memorial Monday
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
Cool down/Mobility
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 30, 2022
Male Clients
1
Stephen
Johnston
MURPH: 8:00 AM
37:34
20lb vest
2
Zach
Smith'
MURPH: 9:30 AM
53:26
20# vest, loop runs, un-partitioned
3
Thomas
Zaleski
MURPH: 8:00 AM
54:15
Gone but not forgotten!
4
Eric
Glarborg
MURPH: 8:00 AM
1:02:20
5
Mauricio
1
MURPH: 8:00 AM
1:11:06
6
Mark
Smith
MURPH: 8:00 AM
43:48
No vest, Cindy rep scheme
7
Michael
Simpson
MURPH: 8:00 AM
49:30
Ran loop @ 1.1mi, 20 Rnds of Cindy
8
Ed
Furnari
MURPH: 8:00 AM
54:25
No assist pull-ups
9
Jeff
Koonce
MURPH: 9:30 AM
55:30
No vest, one pull-up at a time
Female Clients
1
Anamika
Kotiar
MURPH: 8:00 AM
43:42
2
Johanna
Hayden
MURPH: 8:00 AM
45:25
No vest, everything else rx
3
Samantha
Jaramillo
MURPH: 8:00 AM
46:16
No vest
4
Allie
Garcia
MURPH: 9:30 AM
52:00
No vest
5
Monique
Monsivaiz
MURPH: 8:00 AM
56:16
6
Rachel
Furnari
MURPH: 8:00 AM
57:50
8# vest, banded Kip pull ups Did it!!!!! 💪🏼💪🏼🔥
7
Monica
Zaleski
MURPH: 8:00 AM
58:25
🇺🇸
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