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” – Coming SOON on a Thursday evening “Happy Hour” with beverages and food, and of course cleaning! Stay tuned for details.
- 4,000 Mile Solo Row from VA to France – Our friend Peter Harley@northatlanticchallenge is set to head out any day this month! Please send positive vibes to Peter and follow his journey on IG!
- MURPH – 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. 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.
- Murph Prep – Murph Prep will continue every Sunday during open gym at 10:30am until Memorial Day. Coach Tom will be programming a ‘Murph’ like workout to prepare you for ACTUAL Murph.
- 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
Programming this week
Volume week! And we are certainly turning it up. Expect to see a lot of reps in your lifts and in metcons. When scaling, keep the focus of the week in mind. The goal is not to do 1-2 reps and struggle, but 5+ with good form.
Monday
• Back squats. Metcon of power cleans and bar facing burpees.
Tuesday
•Strict press. Metcon of rowing, ring dips, and pullups.
Wednesday
•Snatch complex. A Metcon of snatches and dubs
Thursday
•A metcon of alternating dumbbell hang squat clean and pushups. Mandatory accessory for your hips. You’re welcome.
Friday
•Sumo deadlifts (again!!) and a benchmark metcon opposite of “peace gone well” with wallballs, sumo deadlift high pull, box jump, push press, and rowing.
Saturday
• Partner workout of pistols, TTB, and running.
Sunday
•Swings, step overs, and rowing
Thanks again everyone
Each week our community proves it is the best around
