Erin and Rich with some walking KB lunges this week.
Tomorrow is the Fourth of July. It should mean something to you. It means something to us. So we’re doing “Murph” tomorrow at 8am. Other affiliate members are welcome to join us!
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Everything is, of course, scaleable. If you can do it all, great. If you can do half, great. If you need to do jumping pull-ups, bench push-ups, and box squats, that’s okay too. The important thing is that you’re doing it — and that we’re doing it together. Heart and community. Some things are just more important than the time on a stopwatch.
If you don’t know the story behind Murph, read this — or, better yet, ask to borrow our copy of Lone Survivor: It’s an outstanding read.
Happy Fourth of July!
July 3rd, 2009 at 10:33 am
1st post?
July 3rd, 2009 at 11:05 am
Becky, I think it’s just you and me today! Must be a holiday already for many people . . .
July 3rd, 2009 at 11:43 am
Have fun with murph tomorrow…kirk and I are headed up to crossfit east syracuse today to check out their box….show ‘em how we do it at CFW.
July 3rd, 2009 at 2:33 pm
We definitely set a noon class attendance record today. See everyone in the morning. I’ll bring the fireworks.
July 3rd, 2009 at 5:05 pm
Thanks for the invite. I’ll probably have to scale (hands) but I’m going to show up anyway. Because it’s Murph.
July 3rd, 2009 at 7:45 pm
AHH YES, nothing like the smell of gun powder in the morning!!!
July 3rd, 2009 at 7:47 pm
That was me, not Mary. She likes the smell of Nopom
July 3rd, 2009 at 9:04 pm
Mary takes no prisoners. Everybody better watch their 6 tomorrow.