CrossFit – Mon, May 27


May 24th, 6:00pm – Ring Muscle Up and Rope Climb Clinic (Brentwood Location)

May 27th – “Murph” Challenge – Heat Times are Up on Wodify

June 7th, 6:40pm – Double Under Clinic (Nipper’s Corner Location)

June 11th – July 18th – Weightlifting Class Nippers Corner (Every Tuesday and Thursday, 6:40-7:40)

June 28th – Squat/Deadlift Workshop (Location TBD)

Sign Ups will be available at the front of the gym!

All Clinics are $35 to join and great for all skill sets. Premium memberships are free!

Weightlifting Class is $240 for the entire 12 Sessions and Available for all members (6 Week Program)

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we are hitting Murph. We have multiple ways to attack it today. The most common scale would be to turn this into a 2 person or 3 person team WOD and allow athletes to partition as desired in order to get the workout done. The focus is on aerobic capacity and muscular endurance. We should feel that we are ready to tackle this with the build up over the last cycle.

In a workout like this, rest periods are inevitable. So hang in there, break when you need to, then get back into the fight!

Warm-up (No Measure)

2 Rounds (1st round no vest: 2nd Round w/ vest *optional)

10 Leg Sweeps each way

5/5 Worlds Greatest Stretch

9 Scap Pull-ups

6 Kip Swings

3 Pull-ups

3-5 Push-ups

10 Air Squats

100m Jog

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
*partitioned however you’d like

Murph Varients (Time)


Wear a 20/14lb

Partitioned as

1 Mile Run



100 Pull-Ups

200 Push-Ups

300 Air Squats


1 Mile Run

Partner Version

2 Person Team Variation:

For Time:

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 Mile Run

*run together and split work evenly

Scaled Option

800m Run

15 rounds

3 Banded or Jumping Pull-ups

6 Push-ups or Knee Push-ups

9 Air Squats

800m Run

Recovery Flow (No Measure)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon