WORKOUT OF THE DAY

murph

MON 05.27.19 “Murph”

By | News, Partner WOD, WOD | No Comments

Team CFM Murph 2016

Today’s schedule

Gym is closed for Memorial Day
08:45: Memorial Day Murph at Piedmont Park Active Oval. CFM Gym Closed. Meet at the park at 08:45 to warm-up for the WOD!
11:00: CFM Brunch at The Nook in Midtown. Join your fellow CFM Members for a nutrition brunch and social on Memorial Day!

Workout of the Day (WOD)

“Murph”
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
**Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 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 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. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes make, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that give all in the name of freedom.

During Murph, do your best to maintain great form for all movements. You will get tired. Your form may break. That’s okay. This workout is not about how fast you can go or the time you can beat. It’s about participating and remembering. If you have to slow down to perform the reps to standard, do so and know that this workout is our way to honor those who serve this country.

Scaling Options
Pushups: Incline pushups (to retaining wall, to bench, or on hill) 1:1, knee pushups 1:1
Pullups: Ring Rows 1:1

Partner Murph
Split up the 1 mile run into 2 x 800m or 4 x 400m. For the Pullups, pushups, and squats, 1 partner working at a time then rotate with all reps being a team total. Partners can alternate rounds of Cindy or split the reps in half: 5 pullups partner 1, then 5 pullups partner 2, 10 pushups partner 1, then 10 pushups partner 2 and so on.

1 Mile Partner Murph
Both partners run a full mile together at the beginning and end of the workout. For the pullups, pushups, and squats, 1 partner working at a time to complete the team total.

And coming tomorrow…

A. E3MOM 12
3 Deadlifts (no bounce)
4 Tall Landing Box Jumps

B. 2 Rounds [14min cap]
30 Double Unders
20 Burpee Box Jump Overs (24/20″)
30 Single Arm DB Hang Clean and Jerks (50/35)
20 Hand Release Push Ups (Rx+ Handstand Push Ups)

Post load for Deadlift and time for WOD Ex: 435#, 10:25 Rx+

CFM Upcoming Events

Thursday, June 20th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!

FRI 05.24.19 Memorial Day Murph Monday!

By | Events, News, Partner WOD, WOD, Yoga | No Comments

Murph at Piedmont!!

CFM Upcoming Events

Monday, May 27th: Memorial Day Murph at 09:00 at Piedmont Park! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. CFM Gym Closed. Meet at the park in the morning for the WOD. Reserve your spot in advance here!

Monday, May 27th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutritious brunch and social over Memorial Day weekend.

Thursday, June 20th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Saturday, August 10thSave the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. E3MOM 12
Clean Complex (increase weight each round)
1 x (Power Clean + Front Squat + Hang Squat Clean)
15 Banded Tricep Pressdown

B. For Time
40-30-20-10 [16min Cap] Kettlebell Swings (53/35)
Alternating Single Leg Toes to Bar
3 Wall Walks at the end of each round

Post load for clean complex and time for the WOD. Ex: 265#, 11:10 Rx.

And coming Saturday…

Partner WOD
Frogger

6 Rounds [27min cap] 12 DB Power Cleans (50/35’s)
200m Run
9 DB Hang Clean & Jerks
10 Burpee Pull Ups
6 Devil’s Press
Partners leapfrog each movement, until together they have completed 6 total rounds

Post time for the WOD. Ex: 24:40 Rx

Saturday Schedule

8a: Open Gym- Jeannette
9a: All Levels CrossFit- Jeannette
10a: All Levels CrossFit- Pat
11a: All Levels CrossFit- Pat
12:15p: Yoga- Monica Miller

And coming Sunday…

Partner WOD
5 Rounds [30min cap]

18 Tire flips (stationary flips)
30 Tire jumps
200ft Bear crawl medball push (20/14)

All reps and distances are team totals. One person working at a time. Partners may partition the rounds and reps anyway.

Post time for the WOD. Ex: 25:40 Rx.

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Open Gym- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Priscila Baptista
5,6p: Open Gym- Neal

MON 05.20.19

By | WOD | No Comments

Brianna and Sarah!

CFM Upcoming Events

Monday, May 20th: CFM Nutrition Challenge Starts Today! Sign up at the gym to get fit and healthy for the summer!

Monday, May 27th: Memorial Day Murph at 09:00 at Piedmont Park! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. CFM Gym Closed. Meet at the park in the morning for the WOD. Reserve your spot in advance here!

Monday, May 27th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutritious brunch and social over Memorial Day weekend.

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. AMRAP 8
Cindy*
5 Pull ups
10 Push ups
15 Air Squats
*Rx+= weight vest

B. Partner Triple 2 [30min Cap]
2000m Row
200 Double Unders
2 mile Run

Post rounds from AMRAP and time for WOD. Ex: 8+3 Rx+, 25:30 Rx.

And coming tomorrow…

A. E3MOM15
4 Deadlifts (no bounce)
4 Single leg take off box jumps (2/2)

B. AMRAP 9
10 Power Cleans (135/95)
3 Bar Muscle Ups

Post load for Deadlift and Rounds for AMRAP. Ex: 430#, 8+7 Rx.

MON 05.28.18 “Murph”

By | Events, Partner WOD, WOD | No Comments

Team CFM Murph 2016

Today’s schedule

Gym is closed for Memorial Day
08:45: Memorial Day Murph at Piedmont Park Active Oval. CFM Gym Closed. Meet at the park at 08:45 to warm-up for the WOD.
11:00: CFM Brunch at The Nook in Midtown. Join your fellow CFM Members for a nutrition brunch and social on Memorial Day.

Workout of the Day (WOD)

“Murph”
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
**Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 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 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. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes make, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that give all in the name of freedom.

During Murph, do your best to maintain great form for all movements. You will get tired. Your form may break. That’s okay. This workout is not about how fast you can go or the time you can beat. It’s about participating and remembering. If you have to slow down to perform the reps to standard, do so and know that this workout is our way to honor those who serve this country.

Scaling Options
Pushups: Incline pushups (to retaining wall, to bench, or on hill) 1:1, knee pushups 1:1
Pullups: Ring Rows 1:1

Partner Murph
Split up the 1 mile run into 2 x 800m or 4 x 400m. For the Pullups, pushups, and squats, 1 partner working at a time then rotate with all reps being a team total. Partners can alternate rounds of Cindy or split the reps in half: 5 pullups partner 1, then 5 pullups partner 2, 10 pushups partner 1, then 10 pushups partner 2 and so on.

1 Mile Partner Murph
Both partners run a full mile together at the beginning and end of the workout. For the pullups, pushups, and squats, 1 partner working at a time to complete the team total.

And coming tomorrow…

TBA

CFM Upcoming Events

Friday-Sunday, June 1st-3rd: Atlantic Super Regionals is Fri/Sat/Sun 9am-4pm each day. Tune in to games.crossfit.com to watch the top athletes compete for a spot at the CrossFit Games.

Thursday, June 21st: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.

MON 05.21.18

By | WOD | No Comments

Elana

CFM Upcoming Events

Thursday, May 24th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Sat & Sun, May 26th & 27th: Join us for Yoga this Memorial Day Weekend. We have Yoga Saturday 12:15 pm with Monica Miller and Sunday 12:15 pm with Lana Wilson. Yoga at CFM is a combination of slow flow, yin and restorative postures with a focus on position, breath, and relaxation of the mind and body. Free trial for first time visitors and friends and family guests are welcome!

Monday, May 28th: Memorial Day Murph 08:45 at Piedmont Park Active Oval. CFM Gym Closed. Meet at the park in the morning for the WOD.

Monday, May 28th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutritious brunch and social over Memorial Day weekend.

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. AMRAP 8
Cindy*
5 Pull ups
10 Push ups
15 Air Squats
*Rx+= weight vest

B. Partner Triple 2
2000m Row
200 Double Unders
2 mile Run

Post rounds and reps from AMRAP and time for WOD. Ex: 9+10 Rx, 26:14 Rx.

And coming tomorrow…

“Lucky 13”
AMRAP 13

13 Toes to Bar*
13 Kettlebell Swings (M=35/53/70, W=26/35/53)**
13 Lateral Box Jump Overs (M=24/24/30, W=20/20/24)***
*L1/L2= Wall Sit-Ups
**L1= Russian Swings
***L1/L2 step ups permitted

Post rounds and reps completed. Ex: 6+8 L3

MON 05.29.17 “Murph”

By | Events, Partner WOD, WOD | No Comments

Team CFM Murph 2016

Today’s schedule

Gym is closed for Memorial Day
08:45: Memorial Day Murph at Piedmont Park Active Oval. CFM Gym Closed. Meet at the park at 08:45 to warm-up for the WOD.
11:00: CFM Brunch at The Nook in Midtown. Join your fellow CFM Members for a nutrition brunch and social on Memorial Day.

Workout of the Day (WOD)

“Murph”
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
**Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 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 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. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes make, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that give all in the name of freedom.

During Murph, do your best to maintain great form for all movements. You will get tired. Your form may break. That’s okay. This workout is not about how fast you can go or the time you can beat. It’s about participating and remembering. If you have to slow down to perform the reps to standard, do so and know that this workout is our way to honor those who serve this country.

Scaling Options
Pushups: Incline pushups to retaining wall 1:1, incline pushups on hill 1:1, knee pushups 1:1
Pullups: Ring Rows 1:1

Partner Murph
Split up the 1 mile run into 2 x 800m or 4 x 400m. For the pullups, pushups, and squats, 1 partner working at a time then rotate with all reps being a team total. Partners can alternate rounds of Cindy or split the reps in half: 5 pullups partner 1, then 5 pullups partner 2, 10 pushups partner 1, then 10 pushups partner 2 and so on.

And coming tomorrow…

A. Hang Power Clean: In 15 minutes work up to a 3 rep max

B. 21-15-9 Rep Rounds: [12 minute Time Cap]
Hang Power Clean (m=65/95/135, w=45/65/95)
(20/30/40) AbMat Situps

Post load for Clean and time for WOD with clean and situp level.
Ex: 205#, 6:24 L3 / L2

CFM Upcoming Events

Friday-Saturday, June 2nd-4th: Atlantic Super Regionals is Fri/Sat/Sun 9am-4pm each day. We will only have a 7, 8am class on Saturday 6/3 and then will be heading down to watch the top athletes compete for a spot at the CrossFit Games.

Thursday, June 22nd: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.

FRI 05.26.17 Memorial Day Weekend!

By | Bring a Friend Days, Events, News, WOD, Yoga | No Comments

Dan T. Picking up the Sandbag for a carry!

CFM Upcoming Events

Sat & Sun, May 27th & 28th: Join us for Yoga this Memorial Day Weekend. We have Yoga Saturday 12:15 pm with Lana Wilson and Sunday 12:15 pm with Will Milne. Yoga at CFM is a combination of slow flow, yin and restorative postures with a focus on position, breath, and relaxation of the mind and body. Free trial for first time visitors and friends and family guests are welcome! Click here for more details and to join us for Yoga!

Yoga with Will

Monday, May 29th: Memorial Day Murph 09:00 at Piedmont Park Active Oval. CFM Gym Closed. Meet at the park in the morning for the WOD.

Monday, May 29th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutrition brunch and social over Memorial Day weekend.

Friday-Saturday, June 2nd-4th: Atlantic Super Regional is Fri/Sat/Sun 9am-4pm each day. We will only have a 7, 8am class on Saturday 6/3 and then will be heading down to watch the top athletes compete for a spot at the CrossFit Games.

Thursday, June 22nd: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the May BAF Day! We look forward to the next BAF Day in June. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Bear Complex: In 15 minutes working up to a heavy set of 3 cycles of Bear Complex.

Bear Complex 1 cycle:
1 Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Press

B. “The Bear & The Maiden Fair”
3 Rounds For Time*
3 Cycles Bear Complex (m = 95/120/155, w = 65/85/105)
30 Cal Row
Rest 3 minutes between rounds

*Time Caps per round (on running clock):
3 minute Time Cap for round 1
9 minute Time Cap for round 2
15 minute Time Cap for round 3

Post max load for 3 cycles Bear Complex, and time to complete 3 rounds. If time cap reached before finishing row in 1st round, stop and rest 3 minutes then continue to round 2. Score is now total calories rowed before time caps.
Ex1: 185#, 11:40 L2
Ex2: 205#, (62 cal) L3

And coming Saturday…

“Jungle Race”

3 Rounds: Teams of 3
200m Medball carry 2x (20/14)
4x30ft Broad jumps to targets (6/4ft)
4 Rope climbs**
4x30ft Balance foot hand crawl
100m farmers carry 2x (m = 70/135, w = 50/95)
20 Tire flips
20 Slam ball toss (20/15 at 8/4ft)
12 Burpee wall jumps (48”)

**Must wear long socks or pants to protect shins/legs on rope climbs.

All reps and distances are team totals. 2 team members may be working at the same time.
Post time for team to complete WOD. Ex: 24:10 Rx.

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Lana Wilson

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Will Milne