Tuesday, May 26, 2015

Wednesday, May 27, 2015

Remember we have a Row Clinic this Saturday beginning at 8:00 a.m.  Please sign up to attend and please attend if you sign up. The Saturday WOD will still be at 9:00 a.m. with lifting after the WOD.

Arm/Leg Swings
2 Rounds of:
200m Run
10 Shoulder Dislocates
10 Good Mornings
10 Shoulder Press (pvc)

WOD
Conditioning
3 RFT of:
400m Run
15 Deadlifts 115/73#
10 Hang Power Cleans 115/73#
5 Shoulder to Overhead 115/73#
Rx+ = 135/93#

PMOD
For time:
10 sets of 10 Unbroken Wallballs
Try to increase the weight or lower your previous time.
Rest as needed, but if you fail at a set you must repeat it.
(time is more important than the weight, so scale if needed)

Monday, May 25, 2015

Tuesday, May 26, 2015

Great job everyone on "Murph".  If you're a "little" sore today come in and do some active recovery work like a long row and/or mobility!!

Some us were lucky enough to get a pic with this awesome "Veteran's Tribute" float!!
Arm/Leg Swings
250m Row
2 rounds of:
10 Good Mornings
10 KB Swings (light)
20 Box Step-ups

WOD
Conditioning
3 RFT of:
Row 500m
30 KB Swings 53/35#
20 Box Jumps 24/20”
Rx+ = 1000m Row

PMOD
Mobility
Stretch, foam roll, band work

Sunday, May 24, 2015

Monday, May 25, 2015

Today we will only be open from 8:00 a.m - 10:00 a.m.  As we have done in the previous 4 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 5/24/14, 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


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