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Modified Memorial Day Schedule


Our classes are modified this weekend due to the Memorial Day weekend. You'll see our live schedule in order to plan when you can make it in. Open Gym is available during the building's modified hours listed below. We hope to see you all there on Monday for our annual benchmark workout at 10 am.


5/28/22

08:00am-4:00pm

5/29/22

08:00am-4:00pm

5/30/22

08:00am-4:00pm


2022 Memorial Day "Murph" WOD

Monday, May 30th we will be holding the "Murph" workout as a group starting at 10 am. We will run multiple heats this morning so we can space out the box for the entire workout. You can show up whenever you'd like to do the WOD. We will run a group warm-up beginning at 10 am and those showing up later can warm-up as they see fit.


We celebrate Memorial Day in remembrance of those who have served for our freedom in the U.S.A. Bring you and your friends and we'll push ourselves through some minor physical suffering in honor of Michael Murphy and those who have served their lives for our freedom.




KSCF Notes

  • Monday, May 30th we'll be performing our "Murph" workout.

  • Shoe Donations. Bring in your used shoes to drop-off outside our box.

  • Follow our FB group or our handle @kendallsquarecf .



Skill


Kipping HSPU & HS Walking


Strength

Rope Climbs

3 sets of 3 reps


WOD


"Global"

Every 3 minutes for 15 minutes

15/12 Cal Row/Ski/Bike

12 KBS (53/35)

6 Burpee Box Jumps (24/20)

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2022 Memorial Day "Murph" WOD


Monday, May 30th we will be holding the "Murph" workout as a group starting at 10 am. We will run multiple heats this morning so we can space out the box for the entire workout. You can show up whenever you'd like to do the WOD. We will run a group warm-up beginning at 10 am and those showing up later can warm-up as they see fit.


We celebrate Memorial Day in remembrance of those who have served for our freedom in the U.S.A. Bring you and your friends and we'll push ourselves through some minor physical suffering in honor of Michael Murphy and those who have served their lives for our freedom.


This Week's Programming

  • Fri: HS & Rope Climbing


KSCF Notes

  • Monday, May 30th we'll be performing our "Murph" workout.

  • Shoe Donations. Bring in your used shoes to drop-off outside our box.

  • Follow our FB group or our handle @kendallsquarecf .




Strength


Front Squat

3 sets of 4 @ 70%

2 sets of 3 @ 77%

*All 5 sets using a 3 or more second eccentric phase with no bounce out of the bottom

Then 3 sets of 1 rep @ >77%



WOD


"From the Coffin"

AMRAP 11 minutes

12 Alt. Front Rack Lunges (115/75)

10 Toes To Bar

30 Double Unders

L3: 95/65

L2: 75/55

L1: 55/35

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2022 Memorial Day "Murph" WOD


Monday, May 30th we will be holding the "Murph" workout as a group starting at 10 am. We will run multiple heats this morning so we can space out the box for the entire workout. You can show up whenever you'd like to do the WOD. We will run a group warm-up beginning at 10 am and those showing up later can warm-up as they see fit.


We celebrate Memorial Day in remembrance of those who have served for our freedom in the U.S.A. Bring you and your friends and we'll push ourselves through some minor physical suffering in honor of Michael Murphy and those who have served their lives for our freedom.


This Week's Programming

  • Thu: Front Squats

  • Fri: HS & Rope Climbing


KSCF Notes

  • Monday, May 30th we'll be performing our "Murph" workout.

  • Shoe Donations. Bring in your used shoes to drop-off outside our box.

  • Follow our FB group or our handle @kendallsquarecf .


Send your love to the Spaniard (Joaquin) in the middle who's final week at KSCF is this week.


Strength


Clean

Complete the following complex for 3x1+1+1:

-1st Pull, Pull, Power Clean

Clean Deadlift:

-5x3 @ >100% of clean 1RM


WOD


"Close it"

21-15-9

Power Clean

Burpee Over Bar

Time Cap: 13 minutes

Rx: 185/115

L3: 155/105

L2: 135/95

L1: 115/75

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