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Monday, May 30th we will host a Memorial Murph challenge. WHO IS MURPH 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. We will be opening this event up to ALL FRIENDS AND FAMILY with no CrossFit experience. Each athlete that participates will sign up (SEE WHITEBOARD) for a particular level and will be assigned a required heat start time. NO REGULAR CLASSES WILL BE HELD ON THIS DAY! See levels and heat times below: WHAT LEVEL SHOULD I SIGN UP FOR? Athletes new to CrossFit might be initially alarmed at the intensity and volume of this workout that is why at the Murph Event we will have 3 Levels for all athletes to participate in. Heat #1- 9:00AM Recruit (Beginners): 0-6 months of CrossFitting or other high-intensity workout regimen on a consistent basis. Murph Recruit For time:500m Run 25 Pull-ups50 Push-ups100 Squats500m Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run. Heat #2 -9:30AM Petty Officer (Intermediate): 6-12 months of CrossFitting or other high intensity workout regimen on a consistent basis. Murph Petty Officer For time:1000m Run50 Pull-ups100 Push-ups200 Squats1000m Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 1000m run. Heat #3 -10:00AM Master Chief (Elite): 1+ years of CrossFitting or other high intensity workout regimen on a consistent basis. Murph Master Chief For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20lb men or 10lb women vest or body armor, wear it.
FITNESS 4 FREE This Saturday May 28th we are hosting a FREE class for all beginners. Feel free to come back if you’ve tried a class once before, it will be a whole new experience. This is your opportunity to see what a CrossFit class is really like. This Saturday at 10AM come on it to HomeGrown CrossFit 551 Taylor Way Unit #5 San Carlos Ca 94070. For any current member that refers a friend and they signup for full membership you’ll receive 25% off your next months membership. You have nothing to lose but calories! Text (650)218-5836 reserve your spot today. #homegrowncrossfit #cardio #getfit #inspire #motivation #getmoving #hgx #hgxfit #healthy #strength #strong #improve #instagood #sancarlosfit #sancarlos #crossfitter
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