Workout of the Day
“Murph”
For time:
1 mile Run
100x Pull-ups
200x Push-ups
300x Air 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.
Scaled
For time:
800m run
5 rounds:
10x strict assisted pull-ups
15x push-ups from the knee
20x air squats
800m run
Soft time cap at 50mins
Information
CrossFit Kids, Weightlifting and Flexibility will be on as normal this week.
This will be the final week that the limited edition Reebok, CrossFit Glasgow Open 2016 tees will be available for pick up from the office. If you took part in the Open this year, come and get your shirt.
CFG Team Classic
The CFG Team Classic is a large multi-stage in house competition exclusively for the members of CFG. This will be unlike anything you have ever seen before so stand by for some exciting news.
Important Dates
General Information Release: Friday 29th July 2016
Registration Live: Monday 1st August 2016
Registration Closes: Monday 29th August 2016
Team Captaincy Announcements: Thursday 1st September 2016
Live Draft: Saturday 3rd September 2016
Open WODs:
WOD 1: Monday 5th September 2016
WOD 2: Monday 12th September 2016
WOD 3: Monday 19th September 2016
WOD 4: Monday 26th September 2016
Deadline for Open Score Submission: Monday 3rd October 2016
Finals (Provisional Date): Saturday 15th October 2016