St. Patty’s Day

  • March 1, 2011
  • By :
Quinn

The St. Patrick’s Day Parade is on Sunday, March 20th this year. Since we are in Southie we obviously have to get in on the fun. On Sunday at 8am we will be holding one class.The workout will be Murph. If you have never heard of Murph, look it up, it’s a doozy. Parking is tough in Southie, especially on parade day. It would be ideal if everyone left their cars at CFS and walked to our apartment on West Broadway for some kegs and eggs! It will cost $10 to take part to cover some food and alcohol costs. We will have a sign-up sheet floating around at some point later this week until a couple days before the breakfast. It will also be a free day on Paleo. Your welcome.

Strength
Overhead Squat
3-3-3-1-1-1

WOD 1
5 minute AMRAP
5 Overhead Squats
5 Burpees

WOD 2
5 minute AMRAP
5 Thrusters
5 Pull-ups

Level 3 (95/65)
Level 2 (85/55)
Level 1 (65/45)
ADV (115/80) C2B

12 Comments

  • Kristen

    03/02/2011 @ 12:28 am

    Ali…i’m chasing you and Jaime! Definitely love the motivating competition

  • Ali

    03/01/2011 @ 7:09 pm

    I’m chasing you, Jamie!

  • Jaime

    03/01/2011 @ 6:32 pm

    Loved todays’ WOD’s
    OH squat 110×1
    Wod1 5 rounds ADV
    Wod 2 4 +5 rounds ADV
    I agree with Melburg, we have an awesome hardworking crew at CF Southie!!!! A little friendly competition is always fun and gives you something to work towards!

  • Alec

    03/01/2011 @ 6:29 pm

    Rice, as a word of warning the author is quite opinionated and on a certain end of the political spectrum, and some of his opinions on morality and the rules of war might turn some people off. However taken for what it is, the insight into a SEAL’s personality, life in a warzone, and the hell they went through, it’s a good read.

  • Rice

    03/01/2011 @ 4:34 pm

    I want in on this – CrossFit, eggs, beer, parade.. I tried Murph last week but could not get all pullups and pushups in. @Alec, thanks for pointing out the book – going to get it.

  • CrisO

    03/01/2011 @ 3:03 pm

    haha.. awesome… work out until you almost pass out.. then go have a beer.
    Words to live by!

  • Alec

    03/01/2011 @ 1:53 pm

    If anyone’s interested in reading more about Matt Murphy, whom the workout is named after, check out the book “Lone Survivor” from Marcus Luttrell. Awesome, awesome book, simply amazing what those guys went through.

    http://www.amazon.com/Lone-Survivor-Eyewitness-Account-Operation/dp/0316044695/ref=sr_1_1?ie=UTF8&qid=1298987510&sr=8-1

    BPL has it too to borrow:
    http://catalog.mbln.org/ipac20/ipac.jsp?session=129898F3P3X75.1070&profile=bpl1&source=~!horizon&view=subscriptionsummary&uri=full=3100001~!2835031~!0&ri=3&aspect=subtab440&menu=search&ipp=20&spp=20&staffonly=&term=Luttrell,+Marcus+&index=.GW&uindex=&aspect=subtab440&menu=search&ri=3

  • Hamburger

    03/01/2011 @ 5:16 am

    Gotta love the competition in the gym lately.. People constantly p.r. Ing, never knowing who is going to be the best each day. Personaly I think we are going to make some noise during the open.

  • Susan Cadorette Ferro via Facebook

    03/01/2011 @ 3:12 am

    Sounds awesome!

  • Will

    03/01/2011 @ 2:57 am

    Just looked up Murph on youtube, I don’t think I will sleep well tonight!

  • Jaime

    03/01/2011 @ 1:59 am

    So if I start running the 2 miles now, I will be done in time to catch up with everyone for the rest of the workout ๐Ÿ˜‰

  • Alec

    03/01/2011 @ 1:16 am

    Badass! Perfect timing with the new Dropkick Murphys album coming out tomorrow – http://www.dropkickmurphys.com/

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