Workout of the Day
“Murph”
For time:
1 mile Run
100x Pull-ups
200x Push-ups
300x Air 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.”
Scaled
For time:
800m run
5 rounds:
10x strict assisted pull-ups
15x push-ups from the knee
20x air squats
800m run
Soft time cap at 50mins
Information
Kids, Weightlifting and Girls WOD will all be back on this week. Flexibility is back with Khi on Sunday at 10:00.
The CFG newsletter was released yesterday. If you missed it; you missed out. Sign up for the next one ASAP.
Christmas Night Out
The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets will go on sale this week.
Photos from Team Classic Final
Huge thanks to Robert McFadzean and Louise Mather of Nomiddlename.co.uk for getting us these stellar snaps of the Team Classic Final event. The photos capture all of the amazing community atmosphere from the weekend.