2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

Posts tagged “Murph

CFSR 05.21.2018

Happy Monday Members ! 

It’s almost that time for us to host our annual MURPH workout! Have you heard about MURPH?

“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

The “Murph” Hero WOD was originally posted on crossfit.com as the workout of the day for Thursday August 18, 2005 (050818). It has become one of the most famous CrossFit workouts, especially popular as a tribute on Memorial Day in the US.”

namesake photo

Murph-WOD

Learn more about “MURPH” on TheMurphChallenge.com


WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash


CFSR WOD 05.30.2013

Paleo nutrition class

Paleo nutrition class

Thursday 5-30-13

3 Rounds

Run 400

ME UB Toes-2-Bar

*No time component

**ME UB =max effort unbroken

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150 Double Unders

50 Burpees

150 Double Unders

“You have to know you can win. You have to think you can win. You have to feel you can win.” Sugar Ray Leonard

How to Prevent and Reverse Heart Disease Naturally

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RECIPE OF THE DAY: Coconut Shrimp Noodles


CFSR WOD 05.29.2013

Wednesday 5-29-13

Complex:

3 Position Snatch

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3 Min AMRAP

Clean (135/95)

Rest 2min

3 Min AMRAP

Front Squat (135/95)

“Who is the happiest of men? He who values the merits of others, and in their pleasure takes joy, even as though t’were his own.”

Johann Wolfgang von Goethe

Meat or Soy: Will the Real Cause of Bone Loss Please Stand Up?

Click to enlarge

RECIPE OF THE DAY: Sofrito


CFSR WOD 05.27.2013

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Monday, for Memorial day, we will be having classes at 9:30 & 10:30 followed by open gym until 1pm.

MURPHMichael Murphy
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.First posted 18 August 2005
  • Monday 5-27-13
  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run
  • Today we will use the flat mile 🙂

“To dream anything that you want to dream. That’s the beauty of the human mind. To do anything that you want to do. That is the strength of the human will. To trust yourself to test your limits. That is the courage to succeed.” Bernard Edmonds

USDA Says More Review Needed for New Monsanto, Dow GMO Crops

RECIPE OF THE DAY: Pork Watermelon Tacos


Memorial day Murph

Brian does an unusal way of doing 70lb. KB swings

Monday 5/30/11
“Murph”
Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile

Coaches corner: Break up pullups pushups and squats in any way you see fit. 20X 5 pullups 10 pushups 15 squats is a good one. If you feel frisky wear a 20# vest. The runs will be up the hill

Memorial day Murph

Meat causes cancel bologna

Parent like a caveman

NO 5:30 6:30AM CLASS TOMORROW. REGULAR CLASSES FROM 9:30 ON. hAVE A GOOD MEMORIAL DAY!

Just a heads up that I will not be at the gym this upcoming Friday and Saturday because of the Nor Cal regionals, but there will be someone here to teach class


Happy New Year!!!!

Happy New year!!! Be safe out there.

Saturday 1/1/11
“Murph”
for time:
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

Coaches corner: You can break up the sets in any manner you like. 20 sets of 5 pullups 10 pushups and 15 squats is a good one. If your feeling really frisky wear a 20# vest. Half murph options are available for newer members.

Please try to get to class on time. Work out will start no later then 15 minutes after class starts, and im giving it a 1 hour cutoff

50 most viral posts of 2010. My opinion the best at # 45 38 35 34 22 15 and 8. 22 is by far the best

1/3 of 9 month olds already obese or overweight

Hangover myths exposed

Jay, “Fitness 19”, posted a video of him working out at fitness 19 yesterday in the comment section. Im workout out at the wrong gym.

HAPPY NEW YEAR TO EVERYBODY!!!! BE SAFE AND HAVE A GREAT TIME. REMEMBER BOOZE IS NOT PALEO…..

Class tomorrow at 9 and 10 am only. Murph is a great way to nurse a hang over