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Lurong Summertime Nutrition Challenge We have registered LCF as a participating affiliate for the upcoming Summer Challenge. You can register now with Lurong to get an early-bird discount, register prior to April 25th and save $15. More details will be coming but we wanted to give you all an opportunity to save some money with the early registration. 

Memorial Day is fast approaching. Each year we, along with many other CrossFit Boxes around the world honor Lt. Michael Murphy. This is an event that you will for sure want to be a part of!

Registration for The Murph Challenge 2016 is now open! The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, presented by Forged®. It is also one of the primary means of funding for the Foundation on an annual basis. YOUR support is what drives our success!

Click the ‘REGISTER TODAY’ button below to make a difference and support the LT Michael P. Murphy Memorial Scholarship Foundation. We will even send you a cool t-shirt or tank top for your participation! Over the last two years, Forged® has raised nearly $400,000 for the LT. Michael P. Murphy Memorial Scholarship Foundation through The Murph Challenge campaign. For more details visit

In order to receive your t-shirt of tank top by Memorial Day (May 30, 2016), you will need to register no later than Monday, May 16th at 12:00 p.m. PST. Registration will continue after May 16th, but we will not be able to guarantee that you will receive your Official t-shirt or tank top by Memorial Day.


Dynamic Warm-Up – Mobility
Prepare for..

10 rounds:
100m sprint
*recovery is the time it takes to walk back first 60%, 2nd 70%, 3rd 80% 4th 90%
5th 95% last five all out.

Complete as many reps as possible in 5 minutes of:
5 muscle-ups
10 cleans 155/105, 125/75, 95/45

*Scale weight of movement as needed for progression.  Ask your coach for help.




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