Wednesday, May 23rd 2018

MURPH is Saturday, See you there – no open gym Sat or Sunday, Memorial Day holiday hours

WOD ““Regional Event 1 “Triple 3” 2018”

3k Row
300 DU
3 mile run

WOD Brief

Today we hit a long time domain as we finish up our Murph prep. The intent today is to finish this with a consistent but persistent effort. The 3k row should be your 2k split (time/500m) + 7-10 seconds, so if your 2k time is 8 minutes.. your split is 2:00/500m. So a 3k would be 13mins. Out of the start go ahead and go hard for 7-10 seconds and then settle into your pace.

The double unders should be finished in 4.5 minutes or better. If you find yourself scaling or going for attempts at double unders, please move on after 4:30. This will keep you moving at the speed we are seeking and give you a solid period. Scaling of course to single unders or a portion of double unders is great. Please use the time as the cap to keep you hitting the intention of the workout.

Finally, a run. Yes longer than Saturday’s Murph but at a solid clip this will be hard and our last push. Aim for negative splits – meaning, aim to get a faster time for each mile and for every lap.

Perform it on the trueform for the authentic Regionals feel. Vests are available for those completing Murph with a vest. I recommend you use the vest for a portion of the workout, to give a little training time under the weight without wrecking you for Saturday.  Trueform runners will ideally be on the trueform by minute 17, and will have until 49 minutes to complete it (Regional cap, if you are following at home)

If you are joining us on MURPH by the River Saturday, please take Friday as a full rest day to give you your best experience.

Murph is SATURDAY!

Box Brief

MURPH is Saturday – register today for free on our Facebook event page so we can be sure we have all the right equipment for you. Last minutes are fine!

Memorial Day will be a limited class schedule

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy. We’ll crosspost it with you.

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