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Memorial Day "Murph" 2018


All regularly scheduled classes are cancelled on Monday, May 28th for Memorial Day.  We will be running 8:30am and 10:00am heats of Murph, with a BBQ to follow.  Please use the below Google form to sign-up for a heat and RSVP to the BBQ.  We'll start grilling around 11am and will be out until 2pm.  Burgers, hot dogs, condiments and buns will be provided, we just ask that you BYOB and bring a side if you plan on attending.  

Register Here!

What is Murph?

For Time:

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Squats

1 Mile Run


Partition the Pull-Ups, Push-Ups, and Squats as needed.  This is a leaderboard workout, but to count for the leaderboard it must be performed with a weighted vest (20#/14#).

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005.  This workout was one of Mike'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 great country and the people who make it what it is.


Movement scaling options are:

Run: Row or Bike

Pull-Ups: Ring Rows

Push-Ups: Knee Push-Ups


You may also scale the volume:

1/3 "Murph"

33 Pull-Ups

66 Push-Ups

99 Squats


1/2 "Murph"

50 Pull-UPs

100 Push-Ups

150 Squats


3/4 "Murph"

75 Pull-Ups

150 Push-Ups

200 Squats

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BOX NEWS

AUGUST 31, 2020 - WE'RE MOVING!!

On Monday August 31, 2020, Bell City will be opening at a new (yet familiar) location, 650 Emmett St - Unit #3 in Bristol.  This address is where Bell City started, almost exactly 8 years ago.  Same building, different Unit.

More details will be shared in the coming weeks!

SEPT 27, 2020 Olympic Weightlifting Clinic Begins

 

Are you eager to see improvement in your Olympic Lifts? Interested in gaining a better understanding of the Clean, Snatch and Jerk, while improving technique, gaining strength and confidence? Have you ever thought about competing in your first Olympic Lifting meet?
Join Coach Danielle for a 6-week Olympic Weightlifting Speciality Class!

EVENTS CALENDAR
Aug
31

New Location Opening!

 

650 Emmett Street - Unit #3 in Bristol

CONTACT US

650 Emmett Street Unit 3, Bristol, CT 06010

Tel: 860-314-2699
 

Email: info@bellcitycrossfit.com

Sept
27

Olympic Weightlifting Clinic Begins!

Class runs: 9/27, 10/4, 10/11, 10/18, 10/25,11/1

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