CFK WEEKLY: MAY 24TH
- karrilegault
- 37 minutes ago
- 2 min read
Tomorrow we take on MURPH... and as a gym we know this is so much more than just another workout. It’s a chance for us to come together as a community and honor something far greater than ourselves... the sacrifice made by so many who gave everything in service to our country. Because of them, we get the opportunity to gather, to struggle, to push, and to finish together. That perspective changes everything. This isn’t about times or scores... it's about gratitude, grit, and doing something hard alongside people who have your back every step of the way!
Register for murph:
MURPH is this Monday: 2 class times available: 8am & 9:30am
REMINDER: there are options for scaling to fit your needs/goals. The goal is to honor the workout and challenge yourself appropriately... not suffer through a version that might be inappropriate for your current fitness level and/or goals.
"MURPH" RX
The original Hero WOD:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
20/14 lb vest (men/women)
unpartitioned (all pull-ups, then push-ups, then squats)
SCALING OPTIONS
SAME VOLUME, NO VEST:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
Partitioned Murph “Cindy Style”
Instead of doing all reps straight through, break them into rounds:
Most popular option:
1 mile run
20 rounds of:
5 pull-ups
10 push-ups
15 air squats
1 mile run
*Other scaling options are available. Scaling movements are allowed/encouraged too!
last call for MILE A DAY IN MAY... just one more week to earn your tickets!
Here is how it works: if you run a mile in one day you can earn a maximum of one ticket. After you finish your mile run, you will need to simply write your name on the back of a ticket and add it to the fishbowl located in the front of the room. At the end of the month we will draw one winner for a $150 Fleet Feet gift certificate :) We can't wait to see how many miles our gym can accumulate in the month of May!!!
THE THREE SISTERS ULTRA FESTIVAL
The Three Sisters Ultra Relay will be held on June 6th at Maryville College. You can learn more about this event here:
If you are interested in being on a 6-person team (with 6,12, and 24 hr options) add your name here: Three Sisters Ultra Relay
key dates:
May 25th - Murph = TOMORROW!!!
June 6th - Three Sisters Ultra Festival
The cold bar challenge continues with two!
A big CONGRATS to Eric Keener and Chris Purciful for successfully lifting 475! You are onto the next weight: 485! WHOOP!
Here is Dan Bailey's YouTube video explaining the challenge and why.
SNEAK PEEK AT THE WEEK AHEAD:
Never miss a Monday... especially not MURPH Monday :)
