30 May 2016

MEMORIAL DAY SCHEDULE AND MURPH:

Happy Memorial Day CFK!  Just a reminder that we will be operating on a limited schedule on Monday.  as we will be hosting our annual Memorial Day Murph event.  We will run the Murph Workout in three heats starting at 9:30 a.m., 10:15 a.m. and 11:00 a.m. followed by a community BBQ out back.  All other regular class times are cancelled due to the special event/holiday.

All members are welcome to bring any meat they would like to throw on the grill or any other items (food/beverages) they would like to bring/share with the group.  We will have cold beverages waiting for you post workout!

PLEASE NOTE:  This workout can be scaled for any individual wanting to participate tomorrow.  We encourage you to bring your friends and family as well to cheer you on and join us for the cookout post WOD.  

For more details about the workout and to make a donation to  the Lt. Michael P. Murphy Memorial Scholarship Fund please register online at THE MURPH CHALLENGE.  By registering you will receive a tank or t-shirt with your donation to support the Scholarship Fund.  Please note that registration is not required, but it is encouraged.  To sign up for a heat time on Monday, please use the link below to the google docs sign up sheet.   We hope everyone can join us in honoring those who paid the ultimate sacrifice for our freedom.

MEMORIAL DAY MURPH SIGN UP

 

“MURPH” 

Run 1 Mmile

100 Pull Ups

200 Push Ups

300 Air Squats

Run 1 Mile

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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

 

SAVE THE DATE: 

Our 2nd Annual “Ladies WOD 4 Wine” (2016) will be Friday, June 10th!   Don’t worry guys, we haven’t forgotten about you either!  We are planning a “Guns, Glutes, and Gainz” Event for our CFK men on Saturday, 18 June as well.   Sign up Forms are posted below!  Be sure to mark your calendars and save the dates!

LADIES WOD 4 WINE SIGN UP

GUNS, GLUTES, & GAINZ WOD + BBQ SIGN UP

MEMORIAL DAY MURPH SIGN UP