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CrossFit Golden: Monday 5.27.19

26
May

CrossFit Golden: Monday 5.27.19

 
No regular classes on Memorial Day!
Join us at for Murph and BBQ 🏃‍♂️🍗
Heat times and Lane assignments are listed below.
 
“Memorial Day Murph”
 
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
 
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
 

MEMORIAL DAY MURPH LOGISTICS AND HEAT TIMES FOR 5/27/19

Memorial Day “Murph” is here!!! Heats times are at 9:50am and 10:40am Your assigned heat time and pull-up station are listed below. If you haven’t signed up yet or need to change your heat time or workout option email [email protected] ASAP!!

  • Please show up 20-30 minutes before your heat to get warmed up (Gym will be open at 9:20am for 9:50am heat), an example warm-up will be written on the board.
  • Please check the board when you get in the gym to see which “station”you’re assigned to which is also listed below.
  • Don’t forget we’ll be having a BBQ after the workout, where CFG will provide Hot Dogs, Burgers, & Elk Burgers!
  • Please bring a side dish or drink for the BBQ!

Workout Options:

“Murph” Rx’d

Run 1 Mile

100 Pull-Ups

200 Push-Ups

300 Air Squats

Run 1 Mile

1/2 “Murph”

Run 1/2 Mile

50 Pull-Ups

100 Push-Ups

150 Air Squats

Run 1/2 Mile

Partner “Murph”

Run 1 Mile (Together)

100 Pull-Ups

200 Push-Ups

300 Air Squats

Run 1 Mile (Together)

Strategy:

For the reps, partition them however you’d like.

We recommend either 20 rounds of “5 Pull-Ups, 10 Push-Ups, 15 Air Squats” or 10 rounds of “10 Pull-Ups, 20 Push-Ups, 30 Air Squats” for Murph Rx’d.


Heat 1: 9:50am
1. Leslie Baker
2. Molly Fritz
3. Jesse Bolton
4. Emma Lefebre
5. Jen Baker
6. Jesse Hughes
7. Rob Devenny
8. Anthony’s Dad
9. Dave Basil
10. Jamie Guetz
11. Tim Slater
12. Gwen Stroup
13. Mike Reid
14. Brady Stroup
15. Cail Morrison
16. Seth Berger
17. Jacob Pope
18. Micheala Crowley
19. Andy Werling
20. Zane Gordon
21. Jared Olson & Friend
22. Mindy Schlidt
23. Anthony
24. Kurt M
25. Travis Matzen
26. Gayle Howard
27. Gil Cardenas
28. Sarah Beck
29. Matt Berk
30. Holly berk
31. Blake
32. Beth Nadler
33. Shane Chalupa
34. Hedi Matzen
35. Phil V. & Friend
36. Open
37. Mikey Mo
38. Open
39. Chelsea Cates
40. Meredith O’brien (rings) & Kelly Sheikiro (Speal)
41. Lindsey Mintz
42. Tessa Mauer
43. Derek on high bar & Beckah Locken on rings
44. Cory Tickle Bridges
45. Jen Ebetino
 
Heat 2: 10:40am
1.  Sarianna Lima
2.  Nicole & Mike Carluccio
3.  Darren Mauer
4.  Nathan Gilkerson
5.  George
6.  Kris & Todd Tobin
7.  Jason Isherwood
8.  Chis Chelli & Friend
9.  Chelsea & Elizbeth Carlo
10. Maria’s Husband
11. Open
12.  Tony Carlo
13. Lindsey Morrsion
14.  Heidi Kuschniroff
15.  John Kuschniroff
16.  Jacob Carlo
17.  Jen Palmer
18.  Aspen K
19.  Alex S
20.  Lanie & Partner
21.  CJ & Miriam
22.  Ryan K
23.  Everet Sandival
24.  Coors & Camilla
25.  Julian
26.  Sarah N
27.  Zita
28.  Emily Mauer
29.  Tyler Mintz
30.  Lori
31.  Clif & Eryn
32.  Laura Tickle
33.  Paco
34. Maria
35. Sarah Mazur
36.  Open
37.  Danny Mazur
38.  Steve & Courtney Crouch
39.  Steve & Courtney Crouch
40. Lacey & Ship & Dawn
41. Tiffany & Rhonda
42.  Bri Hammer
43. Ben & Brady
44. Kate Henderson
45. Christine & Mark Nagao