01/01/16: Happy New Year! Let's Do...MURPH

Today's Schedule:  9am, Open Gym until 12pm

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2016 CFR Open:  Starting the week of January 4th, the CFR open will run for 4 weeks. Each week will have 2 workouts that will be submitted and used for scoring. This event is designed for EVERYONE and is good practice for the CrossFit Games Open that starts in February. The workouts will be used as the class WOD, so you will be doing them either way.  Cost will be $30 and will come with a t-shirt. Each week we will announce the top three for each WOD and the overall leaderboard.  Sign up on the whiteboard!

Lurong Living Resolution Challenge:  We are doing the 2016 Lurong Living Resolution Challenge! If you are looking to make some serious improvements to your diet and fitness and achieve your New Year's resolutions, this is your answer. We will be forming a team to work together!  Everything is tracked on the Challenge site and you earn points for everything. You get to compete in WODs like the Opens, and see exactly how much you improve your body composition and performance. There are 3 diet and WOD skill levels, so nobody has an excuse to sit this one out!  It comes with a 5-week meal plan, recipe book, and tons of online support. You can compete for the team and as an individual at the same time, so there is something for everyone. 

Nobody Puts Baby in CFR's Corner Partner Throwdown!  On Saturday, February 13th we are going to have a friendly little partner competition (open to past, present and future CFR members...)!  We will start at 9am, there will be 3 Partner WODs, and there will be scaling options so EVERYONE can get involved.  Partners do not have to be actual "couples," and can be male/male, male/female, female/female...whatever!  This is just a fun way of saying "I love you" or "You're my BFF" and "let's bust our asses with some fun WODs" before Valentine's Day!  The cost is $20/person and that includes a cool t-shirt (picture coming soon!).  Bring food and drinks and we can all stick around for a bit afterwards and enjoy each other's sweaty company!  Sign up at the gym with you and your partner, team name and shirt sizes!

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WOD:

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"Murph"

For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 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. 

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. 

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