Serving Beaufort, Port Royal, Ladys Island and surrounding areas. Our workouts scale to any ability level, so wherever you are starting from you can jump right in. Whether you are police, fire, military, soccer mom, grandparent, or elite athlete, CrossFit Beaufort can help you reach your fitness goals.
Great job everyone on "Murph" this past Saturday! A special thanks to Rich for making Deb's last 800m run with her, and K. Jordan for keeping me moving on my last 800m. Community is what sets us apart from other facilities.
Reminder that May 31st is the deadline for the "CrossFit For Hope" T-shirts. You need to have $75 raised by then and give Betsy your t-shirt size.
Jake, Sabrina and Heidi at their Level 1 cert in Charlotte!!
Remember we only have a 9:00 a.m. class today, so come join us for "Murph" and then enjoy the rest of the day with family and friends!!!
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.
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.
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.
Thanks to our two new "CrossFit For Hope" sponsors, Knight Air (Albert) and Digital Remedi (Jerod). Remember that Saturday is "Murph" and we only have a 9 a.m. class. Also as a reminder we are going to be closed Memorial Day so you should be well rested after Murph". Here's a pic that should make you think...
Good Mornings (pvc)
WOD 15:00 AMRAP 6 Hand 2 Hand KB Swings (R/L=1) 9 Box Jumps 24/20" 12 Hanging Knee Raises 100m Run
Mike and Maureen will be doing their first WOD this Monday and Tuesday and it's going to be an AMMAP (As Many Mats As Possible) in the time you have to spare. Mike said the flooring will be in Monday and he needs to get it laid by Tuesday night. Their working hard to open by June 1st, so if you have an hour or two (or whole day) they'll appreciate the help. You can hit Mike up at 843-441-7854.
A big shout out to Heather & Heidi for winning the female Tandem Division at the SCOTT Firefighter Combat Challenge Saturday in North Charleston. Heidi also competed in the Individual Division and Co-ed Tandem Division winning both of those also. Check us tomorrow and I should have a video up of their Tandem run.
Great job ladies!!!
Happy Birthday to Bruce M. from your friends at CrossFit Beaufort. Good luck on your 40 mile run!
You can't blame the "G-man" for this WOD. I won't mention any names (Sabrina, Jake, Tim, and Jon), but some of the athletes recovering from yesterdays WOD came up with it. A big shout out to Tim and Stuwart for Rx'ing "Manion" yesterday. Another shout out for Tim, Josh, Sabrina, Jo, Melanie, Tucker, Jake, Teddy, Jon, Stuwart, and "Jamaica" Frank for hitting the WOD in the rain.
Welcome back Terry!! We Missed You......
2 Rounds of:
70 Ab-mat Sit ups
60 SDHP 75/53
50 Double Unders
40 HR Push-ups 30 Toes 2 Bar 20 Burpees
10 Pistol Squats, Alternating
1 Monkey Bar (or :20 static hold on the pull-up rack)
Write this down!! Saturday, Memorial Day weekend we'll be taking on "Murph" at 9:00 a.m. There won't be a 10:00 a.m class since we may be finishing or recovering from "Murph". In addition we'll be closed the following Monday, "Memorial Day", so make plans to enjoy the day with friends and family.
Took me awhile but here are the new editions to our Muscle-up Club.
2 rounds of:
10 Shoulder Dislocates
10 Good Mornings (pvc)
10 OHS (pvc)
MOD 15:00 1 Hang Snatch + 2 OHS
Keep increasing the weight or pick a weight and stay with it for the 15:00
Hope everyone had a great weekend and an awesome Mother's Day. There is only a few days left to register for the "I Can Games" before the registration fee goes up. If you're interested please see one of the coaches! If you don't think you're ready to compete please consider volunteering!!
Frank and Nick working hard on the Front Squat for reps!!!
Thanks to our "CrossFit For Hope" sponsors!
Please click on the links to the left to learn more about them.
MOD S2OH (no racks)
3 sets of max reps, rest as needed between sets
pick your own weight, but make it challenging
For today we are going to run the WOD every 15:00 beginning at 4:15 pm. You can hit the MOD before or after the WOD. Please warm-up and be ready to go. WOD "Christine" Row 500m 12 Bdwt Deadlifts 21 Box Jumps 20/20"
WOD 10-9-8-7-6-5-4-3-2-1 Floorwipers (L&R=1) 75/53# SDHP 75/53#
After each of the first 5 rounds you'll run 100m.
After the each of the second 5 rounds you'll make a trip down the monkey bars. If you're not ready for the monkey bars substitute a :20 static hang on the pull-up rack
Happy Birthday Mark from your crazy crew at CrossFit Beaufort. Will the "MOOBIES" make their special appearance for your B-Day???
Josh working hard on the Front Squats!!!!!
DROM 500m Row 3 rounds of "Cindy"
WOD 1600m Run (5:45am run 3 x 550m) Wallballs, 1 set of max reps 20/14# 800m Run (5:45am run 550m) OHS, 1 set of max reps 65/42# 400m Run (5:45am run 550m) KB Swings, 1 set of max reps 53/35# Once you set the Med-ball, Barbell, or KB down your set is over. If you rest more than 5 seconds your set is over.
10 minutes=1 Mile run, remaining time chest to bar pull-ups Or: 10 minutes=1 Mile run, remaining time is pull-ups Or: Scaled: 8 minutes 800m run remaining time is pull-ups
Score = Record your run time and the total amount of pull-ups performed. For each pull-up performed subtract one second from the run time. For example, 6:20 mile time and 35 pull-ups…would be a 5:45 score.
Start making plans for "Murph" to be held the Saturday before Memorial Day. We'll be closed on Memorial Day so don't miss this awesome hero WOD.
CrossFit ForHope registration is moving along nicely. If you haven't registered please make plans soon!!!!!!
Mike S. working hard as always!!!!
Arm Swings/Leg Swings
Then power clean warm-up
MOD Power Clean 1 rep max
(newer athletes practice with a medium weight, 3 rep sets)
WOD "The Chief" Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles, i.e., start at the beginning each round
For anyone interested in a beautiful Sunday morning run, Sabrina will be down at the waterfront marina at 9:00am, if you would like to meet up with her. You can run 1mi., a 5K, or how about a 10K if you are feeling up to it.....Afterward, meet at the coffee shop for some refreshments and enjoy some time talking with friends.
Good luck to all the Taste of Beaufort 5k'ers this morning! I love you Melissa and hope to see you at the finish line!!!!!
Everyone did a great job this week. Next week we may see some Regionals WOD and give you guys/gals a shot at them. Also let me know, or hit us on facebook, who has signed up for the "I Can Games" because I'm going to plan two swim WOD's. Hey! Even if you didn't sign up let me know if you are up for a swim WOD. We have a pool across the street and Billy's better half is the manager of the Beaufort High pool, so we have some options.
A lot of you saw Betsy working next door this past Thursday, bleaching and powering washing the ceiling. You'll be happy to know she made employee of the week, so I guess I better treat her extra special this weekend.
Jon working hard on the Double Unders!!!
Run 250 meters
21 Goblet Squats, 70/53# (Yep!!! More squats and our heaviest goblet's yet)
Please take a few minutes and register for "CrossFit For Hope"!!!!!
This is taking the place of "Fight Gone Bad" and if you attended last year you don't want to miss out this year for sure. If this is your first year we promise you won't regret attending!!! Even if you can't attend the workout, you can still register to be on the team and help us reach our fundraising goal. Who knows, you might even raise enough to get a T-shirt..............
Then front squat WU
Complete 1 Front Squat in the first minute, 2 Front Squats in the second minute, etc., until you can no longer complete the required amount of reps. After each set of squats the athlete will "plank" the remainder of the minute. Use 40% of your max Back Squat.
The Southeast Regional's are in books and they were off the hook. What an amazing weekend watching and cheering on some amazing athletes. We were rooting for Irvin to make the Games this year and although he had to settle for 4th place, watching him Rx "Diane" in 1:57 was awesome. Every rep, every round unbroken!!!
We learned a lot about the athletes and some different styles on some of the exercises. During the row wods only one athlete (male) rowed on 7.5. Every athlete including the males rowed on 6 or 5 and one guy was one 2. I got a great video on a HSPU style that I'll try and get posted this week.
2:00 Jump Rope (singles)
5 Hang Snatch (power or squat) 95/63#
15 Box Jumps 24/20"
10 Hang Snatch
15 Box Jumps
15 Hang Snatch
15 Box Jumps
10 Hang Snatch
15 Box Jumps
5 Hang Snatch
Rest and then:
Sprint 50yds for 10 sets
Rest as needed between runs