CROSSFIT FENWAY BLOG

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Tuesday, May 30th 2017 – Conditioning

*if you are super sore from murph come in roll out, hop on a bike and just stretch.  Doing something is better than nothing.

Warm-Up
1 min singles
:15 X 3 – Nose to wall hold + :5 lower
1 min doubles
:30 hs hold

Strength
4 sets
12 Rear Delt Flys
:30 flutter kicks
12 DB front raises

WOD
21-15-9
DL (185/125)
75 Doubles after each set

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Monday, May 29th 2017 – Conditioning

Classes will be at 9:00am and 10:30.
After workout Post Burgers by Tasty Burger and Beers!!!!!

******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.

 

* split up the gymnastics anyway you see fit*

Example
20 rounds of 5 pull-ups/10 pushups/15 air squats
10 rounds of 10 pull-ups/20 pushups/30 air squats

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Wednesday, May 24th 2017 – Conditioning

Annual Memorial Day Murph – Fenway to Back Bay
Heats at 9am & 10:30am
Post burgers by Tasty Burger and Beers at Crossfit Fenway!

 

Warm-Up
1 min singles
clean build
1 min doubles
clean build

Strength
Squat Clean
7×2 start at 70%

WOD
7.6.5.4.3.2.1
Bar Mu (Banded pull-ups 10-4)
Squat Clean (185/125)