July 5th Schedule

There are two (2) things of note for July 5th:

  1. There will be a 7am class, and then be closed until 5pm (more details below), unless …
  2. You are enrolled in the Summer Youth Program which starts on July 5.

On July 5th (Monday), Coach Marc will open at 7am and host a special 7am class – at the end of this 7am class, CFC will close and re-open at 5pm for a special 5pm class. Breaking with tradition, this WOD will be no secret….. Murph*

  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run

Partition the pull-ups, push-ups, and squats as needed (suggestion: 5 Pull-ups, 10 Push-ups, 15 Squats). Start and finish with a mile run.

For those who do not feel they are yet ready for this WOD, you may do a “Half-Murph”, which is a Half-mile Run, 50 Pull-ups, 100 Push-ups, 150 Squats, and a Half-Mile Run.

* 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.

CFC will then be closed between 8:30am and 5pm. BJJ classes will begin at 7pm (click here for details).

One Response so far.

  1. Larry says:
    If you’ve got a 20# vest or body armor, wear it.