Workout of the Day
🇺🇸5/26-5/31: Murph’s Here!
It’s Murph Time!
Today’s workout, “Murph,” was created in 2005 in memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. This workout was one of Murphy’s favorites, and he’d named it “Body Armor.” It is now referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this country and the beautiful people who make it what it is.
Quick note: We will be running a Saturday schedule on Monday, 5/26: 8am, 9:15am and 10:30am.
🤸🏽♀️“Murph” consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and a 1-mile run. There are several scaling options (like a half Murph) and strategies that we’ll discuss during class intros tomorrow, and you can also check out some ideas below:
🎢5/19-5/24: PRIDE Help Needed & Murph’s Coming!
HELP is needed for the PRIDE Event on June 14th! Specifically:
Getting auction donations ahead of time (contact lindsey@fogcitycf.com to help!)
Bring potluck items to the 12pm party (we need mains, sides, chips, dips — you know how we do!)
ALSO: our annual Memorial Day WOD “Murph” is coming up on Monday, May 26th. We will be running a Saturday schedule that day — 8am, 9:15am and 10:30am. Enjoy the week!
🪅5/12-5/17: Keep showing up
Welcome to another week! More snatching and Murph prep.
AND! Sign up to volunteer for our PRIDE Event on June 14th! There are a ton of activities we need help with — contact lindsey@fogcitycf.com to sign up.
🏳️⚧️🏳️🌈5/4-5/10: Word to your mother!
If you haven’t heard yet, we are having our annual PRIDE WOD & PARTY ON JUNE 14 (aka Flag Day)! 🏳️🌈🏳️⚧️
We are looking for a local LGBTQ organization to contribute to as well as volunteers to help with gathering items for the silent auction, set up activities, and organize the potluck. Please contact bod@fogcitycf.com to help!
Also, don’t forget that this Sunday, May 11 is Mother’s Day. We honor all of the mothers and motherly/parenting figures in our community.
🆒4/28-5/3: It’s gonna be…MAY
Had to be done, sorry. And…🏳️⚧️🏳️🌈 SAVE THE DATE for the PRIDE WOD & PARTY ON JUNE 14 (aka Flag Day)! 🏳️🌈🏳️⚧️
Stay tuned for requests and volunteer activities! in the meantime, enjoy the week…
🍃4/20-4/26: Let’s go!
Hope you had a wonderful weekend, in whatever way you chose to spend it! Let’s get this week DONE.
💰4/14-4/19: Health is wealth
As we enter tax week, don’t forget to hit the gym to work on one of your greatest assets — your health. 💎
⌚️4/7-4/12: Make time for it
It’s true that often the most challenging part of any workout is showing up. So, make time for yourself this week and show up! See you there.
Here we go, April!
No joking about it, we’re kicking off April this week with some fun workouts. Hope to see you in the gym getting after them!
We also have our free monthly new member onboarding on Saturday, so if you have friends who may be interested, please invite them to check us out.
3/24-3/29: Churnin’ and burnin’
It’s another week! We had such a blast celebrating our FCCF Open last Saturday at Parklab Gardens. Congratulations to our 4 FCCF Open winners (pictured below, except for Brianne Cannon!) - you help make our community wonderful.
☘️ 3/17-3/22: Congrats & Join Us on 3/22!
☘️ Congratulations on a job well done to everyone who participated in the FCCF Open this year. To celebrate, we are hosting a party this Saturday, March 22nd from 1pm to 3pm at the Parklab Gardens Bungalows on 4th Street! Food and drinks will be available to purchase at Spark Social, which is next door.
Enjoy this week, and see you at Parklab on Saturday!
Open Week 3: Last One, Best One!
This week is a doozy, with wall walks, rowing, and all the barbell movements. Yes, it’s going to be a slog for most folks, but you can do it! Think of it like a long chipper and focus on one movement at a time. Come ready to have fun, breathe hard, and finish the Open strong!
Open Workout 3
For Time:
5 Wall Walks
50 Row Calories
5 Wall Walks
25 Deadlifts, 225/155 lbs
5 Wall Walks
25 Cleans, 135/85 lbs
5 Wall Walks
25 Snatches, 95/65 lbs
5 Wall Walks
50 Row Calories
Time cap: 20 minutes
Scaled: partial wall walks | deadlift 135/85 lbs | cleans 95/65 lbs | snatches 65/45 lbs
Logistics
Sign up and come to class as normal. We’ll be running two heats per class, so you’ll do the workout during one and judge/cheer during the other. Because this is a longer workout, we will run heats at 20min after and 50min class start times so please arrive early to do the general warm-up that we'll have on the board. We will do the briefing at class start time and some specific warm-up and get the first heat going quickly.
Strategy for Workout 3
Your strategy for this workout will vary depending on what your sticking point is. For most, it will be the wall walks. For others, it could be the barbell. Advanced athletes will need to keep moving to finish this. Come with a plan for how you’ll take on this workout!
Pacing
This is a long, grindy workout. Most folks will not finish, so pace as you expect to be working for the full 20 minutes.
Be smart on the first row – the workout isn’t won here, but you can definitely make the rest of the workout hurt more if you go out too hot. 70-80% effort is ideal.
For newer athletes: take your time on the wall walks, focusing on one key cue throughout. This may be a day to get your first one! When you get to the barbell, focus on technique, especially as you get tired.
Advanced athletes should push themselves to get through the barbell movements. There’s a lot of opportunity to burn time here, so stay close to the bar and minimize rest. For most, it’s easier to move quickly through these reps versus the wall walks – pick up that barbell, even if you don’t want to!
Movement Tips
Wall Walks
Pace yourself through these as managing shoulder fatigue is crucial. Plan when you’ll need rest and try to keep it short. No-reps are costly here, so balance getting right back up there with making sure you know you’ll make the rep. It’s okay if your first round or two feel slow and controlled.
Minimize the time on the wall. Get up, take big steps, get your hands to the tape, and get back down.
Stay braced with active shoulders: push down into the ground to maintain tension.
Get your hips high to start, then get your feet up high on the wall.
Look at the wall, not at the floor, as you approach it. Tucking your chin will prevent you from overarching your back, losing your tension, and not being able to get close enough.
Barbell
The weights are moderate for most, but will feel heavier than expected after all the work you’re doing. Mentally prepare for that.
Know yourself and plan your sets accordingly in advance. Keep the breaks short! Push, but not so much that you can’t get right back on the wall.
Deadlifts: most folks can do these in sets of 5-7. Don’t overdo it with a giant set to start or trying to speed through these. Smooth is fast.
Cleans and Snatches: short sets here, with fast singles the best option for many. Follow the bar down to keep moving.
Row
First row: your goal is not to wear yourself out. Settle into a 70-80% effort. Focus on long, strong pulls instead of a fast stroke rate.
Second row: go, go, go! Empty the tank here, but do remember it is 50 calories!
Scaling
Remember that any reps at RX are higher than a scaled score, so if your goal is the highest score, try to challenge yourself to get as far as possible. You may surprise yourself with how many you can get – or even get your first wall walk!!
You can always try for a set amount of time to get RX reps and then complete the rest of the workout at an appropriate scaling level for you.