CFS Update – Week of May 23, 2022

Fitness – Fun – Fellowship – Family
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• Murph Shirts Have Arrived – For those of you who pre-ordered Murph shirts please see a coach so he or she can get yours for you.  Forget to order one? Robyn figured there would be some of you out there… Never fear, she ordered extras which have been placed in the shirt bins up front. Please ask a coach to assist you with these and remember to write your name and shirt on an index card (Murph tee, Murph tank, or Murph crop).
• May Challenge – How many rounds of ‘Cindy’ can YOU do? One round of Cindy = 5 pull-ups (assisted or ring rows if needed), 10 push-ups (assisted if needed), and 15 air squats (to a med ball or box if needed).  Throw in a couple 200 or 400 meter runs and you’ve got some excellent Murph Prep!
• Spring Cleaning “Event” – This Friday at 6pm. Let’s get together and do some cleaning at the gym.  The more the merrier!! We’re estimating about an hour of cleaning and then we will galavant on over to Local Bar.
• MURPH – The day many of us have been waiting for is almost here!! You may have heard your coaches as well as other athletes discussing “Murph” and may be wondering what all the fuss is about.  “Murph” is a classic CrossFit workout known as a hero WOD.  Hero WOD’s are made by CrossFit to honor men and women who have fallen in the line of duty.  “Murph” is named in honor of Navy Lieutenant Michael Murphy who was killed in action in Afghanistan on June 28th, 2005. The workout “Murph” is as follows: 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1 mile run all while wearing a weight vest (20/14lbs), however, like all our workouts Murph is infinitely ‘scaleable’.  This is by far one of the BEST days at CFS.  We will be doing Murph on Memorial Day. Class times are at 7:00, 8:30, and 10:00.  Sign up in Wodify now!  Music will be provided by a DJ. Additionally there will be an inflatable waterslide and a cookout after.  For additional information regarding Murph talk to your coach or a “seasoned” member.
• Nutrition Coaching – Ashlyn has two spots open for coaching. Hurry! Sign-up here
• Clean Eatz Meal Prep Service – reminder that we offer the convenience of having your meals delivered right to the CrossFit Surmount refrigerator each Sunday evening so they’re available for you to pick-up on Monday.

Yoga with Coach Heather
Wed @715p Zoom
Sun @8a Surmount
*no experience needed*

Wake Zone Coffee PROMO

Mention CrossFit Surmount for your 15% discount anytime you go