Monday, May 27, 2019


Friday: morning classes as scheduled; open gym 5:30 am-1 pm; NO PM CLASSES
Saturday: 9-10 open gym
Sunday: CLOSED
Monday: 9:30 am Murph + Potluck to follow (bring a dish to pass!)

CrossFit 417 – CrossFit

Warm Up E (No Measure)

400m Run

20 Air squats

10 T-Pushups

10 Lying leg lifts

12 DB lateral raises

10 BB muscle snatch

10 Arch to Hollow from bar

20 Mountain Climbers

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
Can be scaled to


5 Pullups

10 Pushups

15 Air Squats

You may also like

Leave a Comment