"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. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
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Elite Fitness on the Farm
Steve Lobotsky
CrossFit Trainer Level 1, CrossFit Kettlebell Certified,Certified Personal Trainer with ACE & NFTA, , Outdoor Emergency Care Tech.,EMT-B
Greg Lobotsky
CrossFit Trainer Level 1
Schedule
Monday thru Friday 6pm
Saturday 9am
If you have a group of 4 or more that would like to train at a different time please contact us.
Saturday 9am
If you have a group of 4 or more that would like to train at a different time please contact us.
Directions
TSP: take the Bulls Head Road exit Turn left.Continue on Bulls Head Road west for 5 miles.Turn right on White Schoolhouse Road . we are 1.5 miles in on your left.
Rhinebeck & Route 9:Travel east on Rt.308 for 3 miles turn right on White Schoolhouse Road (just before the Rhinebeck Tennis Club & Performing Arts Center) We are 1 mile in on your right.
From the south: 9G north to County rt.19 (Slate Quarry Road)
1 mile turn left on White Schoolhouse Rd. we are 1.5 miles on the left .
Rhinebeck & Route 9:Travel east on Rt.308 for 3 miles turn right on White Schoolhouse Road (just before the Rhinebeck Tennis Club & Performing Arts Center) We are 1 mile in on your right.
From the south: 9G north to County rt.19 (Slate Quarry Road)
1 mile turn left on White Schoolhouse Rd. we are 1.5 miles on the left .
World-Class Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
Fees
first class is free
monthly:$90
3 month:$250
6 month:$500
Year:$850
Drop-in Fee:$15
Private Classes (by appointment):
1-Hour: $50
1-Hour (2 Person): $40 per person
Police/Military/EMS/Fire/Student 10% Discount
monthly:$90
3 month:$250
6 month:$500
Year:$850
Drop-in Fee:$15
Private Classes (by appointment):
1-Hour: $50
1-Hour (2 Person): $40 per person
Police/Military/EMS/Fire/Student 10% Discount
Blog Archive
Contact
Steve Lobotsky
845-876-6760
191 White Schoolhouse Rd
Rhinebeck, NY 12572
hudsonvalleycrossfit@gmail.com
L4obo@frontiernet.net
Greg Lobotsky
845-389-7836
HVCrossfit@gmail.com
845-876-6760
191 White Schoolhouse Rd
Rhinebeck, NY 12572
hudsonvalleycrossfit@gmail.com
L4obo@frontiernet.net
Greg Lobotsky
845-389-7836
HVCrossfit@gmail.com
Friends of HVCF
- Albany Crossfit
- Catskill Outback
- CFNYC
- CrossFit Fishkill
- Crossfit HQ
- CrossFit Performance
- crossfit ramstein
- Crossfitcentralct
- Crossfitwatertown
- Eat This Blog
- Hudson Valley Crossfit Myspace Page
- Lift Kettlebells: Kettlebell Workouts & Videos
- LogsItAll
- Performancemenu
- The Chaos Compound
- The Diary of K-Valve!
- Wonderland Farm
Things that may help
4 comments:
STEVE 51/165
50:00
pull ups with 1 band (still working on getting my pull up strength back)
Sencond mile is always so nice when you can barely pick up your legs.
Also welcome to 'Flip' Who did a scaled Murph. And to Wyatt,Jeff's 3 week old Pug.
Also congrats to Jeff on #1 muscle up
Partitioned sets 5/10/15
50:31.
second mile was not so much fun.
i think i could squeeze out a 45 minute murph at my current fitness level. Or just pass out and die.
be there at three tomorrow.
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