CrossFit Nucleus, CrossFit Nucleus – CrossFit


PVC warm up

3 RDS:

8 Passthroughs

8 Torso Twists

8 Good Mornings

8/8 Leg Swings (all directions)


**These are suggestions!! Do what you need to get yourself ready for Murph!!**

Yoga shoulder opener

Calf/Achilles stretch

Kneeling hamstring

Couch stretch

Hip opener


Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
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
??Happy Memorial Day CFN!! Let’s not forget why we are here today! Home of the free because of the brave! Thank you to all of our heroes who keep us safe day in and day out! And to the ultimate heroes who made the ultimate sacrifice for us!! We can’t thank you enough! ??

Cool Down/Stretch


Iron Cross

Hamstring stretch

Couch stretch

Calf/Achilles stretch