Tuesday, May 31, 2016

Wednesday, June 1, 2016

Johanna on top of the podium at the Matt Davis Memorial last weekend! Johanna hit new PR's in the Snatch, Clean & Jerk and of course overall total! Great job!!
Arm/Leg Swings
2 Rounds of:
250m Row
10 Push-ups
15 Russian KB Swings

MOD (18:00 CAP)
Clean Practice
(Power or Squat)

WOD
Conditioning
5 RFT
Row 500m
7 Thrusters 105/73#
Rx+ =135/93#

Monday, May 30, 2016

Tuesday, May 31, 2016

Thank you to everyone that came yesterday and paid tribute to our servicemen and women! Their sacrifice does not go unnoticed!  
 
Some of you came in never having done this workout so you were unsure of what to expect. Others of you had previous experience so you knew what laid ahead. And some of you took on this challenge with a weighted vest. Great job everyone on "Murph"! 

I know some people left prior to this pic, but we got as many of you as we could.
Arm/Leg Swings
250m Row
2 Rounds of:
15 Ab-mat Sit-ups
20-50 DU’s or SU’s

WOD
Conditioning
For Time:
Row 750m
Then:
3 RFT of:
60 DU’s (scale as needed)
40 Ab-mat Sit-ups
Then:
750m Row
Rx+ = 1000m Row, 100 DU’s, 20 GHD’s

PMOD
Deadlift
10-10-10-10-10 Across
Touch-n-Go with a light to medium weight.
The goal is nice smooth reps, not weight
Wishing a very Happy Birthday to Desiree and Douglas N. today. We miss you guys and hope that you will be returning very soon!!!

Sunday, May 29, 2016

Monday, May 30, 2016

Today we will only be open from 8:00 a.m - 10:00 a.m.  As we have done in the previous 5 years, the workout will be "Murph".  This will not be an open gym.  Come prepared to complete one of the several versions of "Murph" we will have available for all levels. 

Don't forget about the Memorial Day Parade that begins at 10:00 a.m. 
 

Today in honor of all service members who have paid the ultimate sacrifice protecting our country, we pay our tribute by doing the WOD "Murph". Below is a re-post from CrossFit Pacific Coast giving us an opportunity to hear about the man behind this infamous workout from one of their own members, Brett Vernon.
Arm/Leg Swings
3 rounds of:
100m Run
5 Pull-ups
5 Push-ups
5 Air Squats 


WOD
"Murph" (compare to 5/25/2015, 5/24/14, 5/25/13, 5/26/12, 5/30/11)
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.
Scaling options:
1/2 mile run          1/2 mile run          1/2 mile run
50 Pull-ups           35 Pull-ups           25 Pull-ups
100 Push-ups       70 Push-ups          50 Push-ups
150 Squats            120 Squats            75 Squats
1/2 mile run          1/2 mile run          1/2 mile run 
The Man Behind Murph
Anyone who has been CrossFitting for a few months fears, hates or hides from Murph. That is because Murph as a WOD is a long, arduous, painful, grind that exhausts just about every muscle in your body. Just when you think you’re finished you have to run that one last mile. It’s actually that second mile that makes me think a lot about Murph’s last stand. You see, Murph to me is more then just a hard WOD, he was a good friend. I was in BUD/s with Murphy until a leg injury rolled him out of our class. I would still see him around the training compound but didn’t spend much time with him until we both found ourselves in Djibouti, Africa in the late summer of 2003.
We were both in Africa in support of Operation Enduring Freedom and had our daily duties so we didn’t see each other very much during the day.  At night we generally had a fair amount of down time and since we both liked to stay up late, we found ourselves in the Tactical Operations Center (TOC) telling war stories, writing emails and calling home. It was at this time that I really got to know Murphy. We spent hours talking about our lives back home and the different training we had gone through. We compared operations of SEAL Team Five and SEAL Delivery Vehicle Team 1. I learned a lot about SEAL Delivery Vehicles (SDVs); life in Hawaii, island fever, his girl Heather and Murphy himself.
Meanwhile, I had a family member back home that was sick and not getting better. It weighed heavily on my mind and when it was too overwhelming Murphy was there for me to calm me down.  He would tell me everything is going to be OK, and work to cheer me up. Never once did I feel a strain in our friendship because he was an officer and I was enlisted. That was the thing about him; he was just one of the boys. I felt as if he would happily do anything for me if I ever asked and at the end of my deployment he invited me to come to Hawaii when we both got home and had some time off. A trip I regret I never took.
Two years later on June 28th, 2005 Murphy led a four-man reconnaissance team in Afghanistan that was compromised and overrun by hundreds of Taliban fighters. In an effort to save his boys Murphy took his mobile phone…
“…walked to open ground. He walked until he was more or less in the center, gunfire all around him, and he sat on a small rock and began punching in the numbers to HQ….I could hear him talking, ‘My men are taking heavy fire … we’re getting picked apart. My guys are dying out here … we need help.’ And right then Mikey took a bullet straight in the back. I saw the blood spurt from his chest. He slumped forward, dropping his phone and his rifle. But then he braced himself, grabbed them both, sat upright again, and once more put the phone to his ear. ‘Roger that, sir. Thank you,’ then Mikey continued to train fire on the enemy fighters.”
–Marcus Luttrell, The Lone Survivor.
On October of 2007 Michael Murphy was posthumously awarded the Medal of Honor. The Medal of Honor is the highest award any service member can receive – President Bush awarded it to Murphy’s family.
It is during that last mile of Muph that I think about fighting through the pain, I think about my friend Michael Murphy and the 10 other SEALs that lost their lives that day.
Friends, Brothers, I will never forget.
-  Brett Vernon
Wishing a very Happy Birthday to Patrick M., Dillon, and Vanessa today from all your friends here at CrossFit Beaufort. Hope you all enjoy your special day!!!