06.01.16 Wednesday

Coach Erica leading the 6:30 PM class in mobility/stretching exercises to help recover from Murph on Memorial Day!
Coach Erica leading the 6:30 PM class in mobility/stretching exercises to help recover from Murph on Memorial Day!
10min EMOM
Odd: 30 sec of Hang Power Snatch (95/65#)
Even: 30 sec Hand Stand Hold

3 Rounds –
200m Run
10 Push Press (95/65#)
200m Run
10 T2B
200m Run
10 Wall Balls (20/14#)
*20min CAP*
5:30 PM BootCamp Class:

For time with continuous running clock:
100m Row
2 min Rest
750m Row
1 min Rest
500m Row
30 sec Rest
then 50 walking Lunges w/ 1-KB at chest (44/35#) (ea leg=1)

5 X 20 Butterfly kicks (2 kicks = 1 rep)

Trivia QOD: Name the individual (male and female) qualifiers from each region that will move on to compete in the 2016 CrossFit Games…

05.31.16 Tuesday

Murph 2016
Murph 2016

Foam Roll and Lacross ball to mobility the Murph Muscle Madness!

Tabata Hollow Body Rocks
Record lowest round

21-15-9-6-3 *
Russian KBS (53/44)
Russian Twists w/ KB
* 30 DU/ 90 SU between rounds
5:30pm Bootcamp
4 Rounds:
27 Jumping Jacks
21 GTOH w/ Plate (45/25#)
15 Box Jumps (24/20)
9 Sit Ups w/ Plate (behind head to between legs)

QOD: What were you thinking during Murph yesterday?

05.30.16 Monday – Memorial Day “MURPH”

New Picture
“Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.

The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It first appeared on the CrossFit site 18 August 2005.

Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside in Afghanistan’s Kunar Province in 2005.

In a last-ditch effort to save his team, Murphy pulled out his satellite phone, walked into a clearing to get reception and called for reinforcements as a fusillade of bullets ricocheted around him. One of the bullets hit him, but he finished the call and even signed off, “Thank you.”

Then he continued the battle.

Dan Murphy, the sailor’s father, said it didn’t surprise him that his slain son nicknamed “The Protector” put himself in harm’s way. Nor was he surprised that in the heat of combat his son was courteous.

“That was Michael. He was cool under fire. He had the ability to process information, even under the most difficult of circumstances. That’s what made him such a good SEAL officer,” Murphy said.

A warship bearing the name of the Medal of Honor recipient was christened at Bath Iron Works, where the destroyer is being built.

Murphy, who was 29 when he died, graduated from Pennsylvania State University and was accepted to multiple law schools, but decided he could do more for his country as one of the Navy’s elite SEALS — special forces trained to fight on sea, air and land — the same forces that killed Osama bin Laden in Pakistan.

Murphy, of Patchogue, N.Y., earned his nickname after getting suspended in elementary school for fighting with bullies who tried to stuff a special-needs child into a locker and for intervening when some youths were picking on a homeless man, said Dan Murphy, a lawyer, former prosecutor and Army veteran who served in Vietnam.

Maureen Murphy said he thought he was too young to take a desk job as a lawyer. Instead, he went to officer candidate school, the first step on his journey to become a SEAL officer. He was in training during the Sept. 11 attacks, which shaped his views.

His view was that there are “bullies in the world and people who’re oppressed in the world. And he said, ‘Sometimes they have to be taken care of,’” she said.

On June 28, 2005, the day he was killed, Murphy was leading a SEAL team in northeastern Afghanistan looking for the commander of a group of insurgents known as the Mountain Tigers.

The Operation Red Wings reconnaissance team rappelled down from a helicopter at night and climbed through rain to a spot 10,000 feet high overlooking a village to keep a lookout. But the mission was compromised the following morning when three local goat herders happened upon their hiding spot.

High in the Hindu Kush mountains, Murphy and Petty Officers Marcus Luttrell of Huntsville, Texas; Matthew Axelson of Cupertino, Calif.; and Danny Dietz of Littleton, Colo.; held a tense discussion of the rules of engagement and the fate of the three goat herders, who were being held at gunpoint.

If they were Taliban sympathizers, then letting the herders go would allow them to alert the Taliban forces lurking in the area; killing them might ensure the team’s safety, but there were issues of possible military charges and a media backlash, according to Luttrell, the lone survivor.

Murphy, who favored letting the goat herders go, guided a discussion of military, political, safety and moral implications. A majority agreed with him.

An hour after the herders were released, more than 100 Taliban armed with AK-47 assault rifles and rocket-propelled grenades opened fire, attacking from higher elevation, and maneuvering to outflank the SEALs, said Gary Williams, author of “Seal of Honor,” a biography of Murphy.

Dan Murphy said his son made the right call.

“It was exactly the right decision and what Michael had to do. I’m looking at it from Michael’s perspective, that these were clearly civilians. One of them was 14 years old, which was about the age of his brother. Michael knew the rules of engagement and the risks associated with it,” the father said.

As the only survivor, Luttrell has pangs of regret for voting to go along with Murphy, his best friend; he now believes the team could’ve survived if the goat herders were killed.

In his own book, “Lone Survivor,” Luttrell wrote that Murphy was shot in the stomach early in the firefight, but ignored the wound and continued to lead the team, which killed dozens of Taliban attackers. The injuries continued to mount as the SEALs were forced to scramble, slide and tumble down the mountain in the face of the onslaught.

Three of the team members had been shot at least once when Murphy decided drastic action was needed to save the team, Luttrell wrote. With the team’s radio out of commission, Murphy exposed himself to enemy gunfire by stepping into a clearing with a satellite phone to make a call to Bagram Airfield to relay the dire situation. He dropped the phone after being shot, then picked it up to complete the phone call with four words: “Roger that, thank you.”

By the end of the two-hour firefight, Murphy, Dietz and Axelson were dead. The tragedy was compounded when 16 rescuers — eight additional SEALs and eight members of the Army’s elite “Night Stalkers” — were killed when their MH-47 Chinook helicopter was shot down by a rocket-propelled grenade.

It was the largest single-day loss in naval special warfare history.

2016 Memorial Day Murph!

2015 Murph Athletes
2015 Murph Athletes

Monday May 30th is our annual Murph WOD. The box will open at 7am. We will huddle up at 7:30am to kick off the festivities of discussing what Memorial Days is all about, who Michael Murphy was, the details of the workout and all the scaling options, warm up, mobility and finally 3,2,1..go!

Tomorrow is about bringing our community together to honor our military men and women who gave their lives for our freedom. It is about pushing yourself physically and mentally, supporting your friends and having fun!

If you are bringing a guest and they are not active crossfiters, we highly recommend they do NOT attempt full Murph! Full Murph is a grueling, long and intense workout. It is NOT something anyone who has not been regularly doing CrossFit should attempt!

Your coaches on staff tomorrow will also be woding with you. So we ask you hold yourself accountable to the movement standards, take breaks when you need to, hydrate when you need to and cheer on others when they need a little motivation!

As Prescribed:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
With a 20# weight vest

Option #1
Half Murph:
800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
800m Run

Option #2:
Do half Murph with a buddy and split the run and the reps or both run and then split up the reps.

Option #3:
Quarter Murph:
400m Run
25 Pull Ups
50 Push Ups
75 Air Squats
400m Run

Option #4:
Cap your work time at 20-30 minutes!

Row instead of run
Ring Rows instead of pull ups
Push Ups on a bench, box or wall instead of chest to deck

Tips if you are doing Full Murph:

Tip #1
Partition your Reps
Option #1:
20 Rounds
5 Pull ups/ 10 Push Ups / 20 Air Squats

Option #2: (for those who struggle with push ups)
20 Rounds
5 Pull Ups / 5 Push Ups / 15 Air Squats / 5 Push Ups

Option # 3 (for those who have high volume capacity)
10 Rounds
10 Pull Ups / 20 Push Ups / 30 Air Squats

Tip #2
Limit your transition times between movements. Try to do all of your work in one area on the floor.

Tip #3:
Single reps are ok. If you’re struggling to string your pull ups together, do one and jump back up and rep out another single pull up.

Tip #4:
Have plenty of water, BCAA’s and or electrolytes while doing Murph.

Tip #5:
Recovery Correctly! Continue to hydrate and consume healthy protein (either whey protein powder or scrambled eggs). Don’t crack open a beer or down a bottle of champagne immediately after. Delay your alcohol consumption until later Monday afternoon/evening. Also, mobilize the shoulders and quads! Grab a lacrosse ball or foam roller and work out the lactic acid build up!

Tip #6:
You might want to bring the following items with you:
1. A towel to wipe the sweat off of you!
2. A change of clothes and some flip flops.
3. A folding chair to be able to sit down and enjoy the fabulous breakfast Greg will be providing and serving up!
4. Extra water, electrolytes, protein powder, etc.

Greg's kitchen!
Greg’s kitchen!

05.28.16 Saturday

“Running Annie”
200m Run
50 DU / 150 SU
50 Sit Ups
200m Run
40 DU / 120 SU
40 Sit Ups
200m Run
30 DU / 90 SU
30 Sit Ups
200m Run
20 DU / 60 SU
20 Sit Ups
200m Run
10 DU / 30 SU
10 Sit Ups

Trivia QOD: What is the difference between Memorial Day and Veterans Day?

05.27.16 Friday

6:30 PM class working on a technique to improve squat positioning!
6:30 PM class working on a technique to improve squat positioning!

Rope Climb Review

Thruster (95/65#)
100m Farmers Carry between each set of Thrusters

Trivia QOD: According to the founder and president of Crossfit, Greg Glassman, why are the workouts named after “girls”?

05.26.16 Thursday


Coach Ann and the softball team posing for a picture after a workout!
Coach Ann and the softball team posing for a picture after a workout!

Deadlift – 1 set of 20 at 40% to 50% 1 RM
2 to 4 sets of 3 to warm up before attempting set of 20
Goal is to not drop the bar and return smoothly to the floor

5 Rounds for Time:
10 Power Cleans (115/85#)
5 Barbell Push Ups
**1 min rest between rounds**
5:30 PM BootCamp Class

100m Sprint
100m Farmers Carry (2 KB)
200m Run
200m Farmers Carry
400m Run
200m Farmers Carry
200m Run
100m Farmers Carry (2 KB)
100m Sprint

2×10 KB Tea Pots each side

Trivia QOD: Name the number of CrossFit affiliates worldwide…

05.25.16 Wednesday

6:30 class warming up for overhead squats while Coach Michael practices his tree pose!
6:30 class warming up for overhead squats while Coach Michael practices his tree pose!

Filthy Fifty (Time)
For Time:
50 Box jumps (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/26)
50 Walking Lunge
50 Knees to elbows
50 Push press (45/30)
50 Back extensions
50 Wall ball (20/14)
50 Burpees
50 DU / 150 SU
5:30 PM BootCamp Class

Dirty Thirty
For Time:
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lbs)
30 Lunges
30 Knees-to-Elbows
30 Push Press DB’s (35/25#)
30 Back Extensions
30 Wall Balls (20/14 lbs)
30 Burpees
30 DU 90 SU

Triva QOD: Name the “hero” WOD:
For time –
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

05.24.16 Tuesday

Anthony and Steven teaming up on bench press!
Anthony and Steven teaming up on bench press!

Overhead Squat 5-4-3-2-1

First set should be roughly 40% estimated 1 rep target.
Increase weight as technique allows going for a heavy single

EMOM 5 Minutes:
10 x 10M Shuttle Sprints
Touch The ground with both hands each 10M
5:30 PM BootCamp Class

3 Rounds for Time:
250 M Row
30 Walking Lunges
20 Situps
10 Burpees

Trivia QOD: What is a “pood” in Crossfit?