There will not be a formal group warm-up (you will warm-up on the mile run). Please arrive early to set-up your station (we will more then likely need to share pull-up bars) and do any extra warm-up, stretching, mobility, movement prep, etc. Doors will be open at 9:30am.
Workout briefing and national anthem will start at exactly 10am. 3,2,1…..Go! will be at 10:10am.
We will be having a Post Murph Party (PMP). CFLW will supply the meat (hotdogs and hamburgers), buns, condiments and utensils. Please feel free to bring chips/dip, desserts, adult libations, etc.
Grilling, socializing, corn hole, etc will go from completion of Murph till 2pm-ish. All members are welcome to come to the after party.
1 Mile Run
1 Mile Run
Notes: The mile run will be completed before and after the Pull-ups/Push-up/Squats. The Pull-ups/Push-ups/Squats should be partitioned. Example: 20 rounds of 5/10/15.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.
This is a one hour session that includes a quick overview of what CrossFit is, an introduction to basic movements, and a CrossFit workout scaled to your abilities.
Attend a couple weeks worth of beginner level classes with our coaches to get your body up to speed and acclimated to the CrossFit style of working out.
Once you've demonstrated basic movement proficiency you're ready to jump right in to our all-levels classes where you'll work out along side other members and push your body to new limits!