CrossFit Empire South – CrossFit

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Today’s morning classes (5:45am, 9:15am, and Noon) will do the following metcon.

Come join the CFES Community tonight at 5pm for Murph and start your Memorial Day Weekend honoring the sacrifice of Lt. Michael Murphy. We will gather at the gym at 5pm, warm-up on your own. We will start the workout at 5:30pm.

EMOM 21: Every 3:00: Assault Bike or Run or Burpees (Time)


EMOM 21:

Every 3:00 for 7 rounds:

21/16 cal assault bike


400-m run


25 burpees


EMOM 21:

Every 3:00 for 7 rounds:

18/12cal assault bike


300-m run


– Score is actual time worked

Benchmark Metcon

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

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