FRIDAY 052716


FRIDAY 052716
See you all at 7 a.m. tomorrow for Murph for our annual Murph hero WOD and barbecue. We will have many scaling options so it’s achievable for everyone. If you want to wear one of our weight vests, they’ll be available on a first come, first served basis. Kids who want to participate will be able to as well — they’ll wait for Coach Rachael to finish so they can be supervised. For those who are not familiar with Murph,
watch this video from when we did it in 2013 at our original gym location.
Crossfit LWR – Memorial Day Murph 2013Murph is 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.

Metcon (Time)
– Deadlift
– DB push press