Tammy strongly doing hand release push-ups.
Today is our weekly Murph prep workout. Murph pays tribute to LT. Michael P. Murphy, a US Navy SEAL, who made the ultimate sacrifice to save his SEAL team.
Lt. Murphy created this workout, originally named Body Armor, to prepare him for the mental of physical rigors of deployment to Afghanistan.
The MURPH is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had.
As with everything we do at our gym, we will scale and modify this workout to meet you at your current fitness level. If you can't run, you'll walk or ride your bike. If you can't do a pull-up you'll do a ring row if you can't push-up from the floor you'll go from your knees. NO WORRIES and NO EXCUSES.
You can also choose to officially participate the worldwide Murph challenge by signing up online. Your registration fee will contribute to a prestigious organization founded by the Murphy family and you'll get a kick-ass MURPH shirt.
May Russian-Kettlebell Swing Challenge
"As summer approaches, everyone will be scrambling for more and more ab exercises. I don’t blame you honestly, because to the uneducated person it seems like the right thing to do. However, the term, “abs are made in the kitchen,” is just the reality of the situation. One thing that you CAN do however, is jack your heart rate up with high intensity interval work to burn more fat than traditional methods. If you’re not a CrossFit type of guy or just the thought of going super hard doesn’t interest you, you can still manage this little challenge that I advocate every year. I want to say this is my 6th year promoting this. So here it is...
Everyday for a minimum of 30 days or more... Swing the heaviest kettlebell you can for 50 unbroken consecutive reps. Russian style. If you get stronger, and you will, increase the weight. If you can’t, increase the reps. Let’s try not to do more than 100 since you’ll be doing this everyday.
That’s it! Just add this to your everyday routine at the end or the beginning and I guarantee you’ll see something visible after a month. I even had a challenge with this 2 years back and I saw some pretty good before and after photos from literally doing nothing else but this one thing! Crazy right? So... Tag a friend, maybe buy a kettlebell or 2, and get your accessory work started. Because summer is pretty close ;)"
You can expect to do 50 unbroken Russian kettlebell swings in either our warm-up and cool-downs everyday in class in May.
Memorial Day Murph - May 30
Knuckle Buster OCR - July 16
Record your WOD on Beyond the Whiteboard.
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