Month: May 2014

maxresdefaultThere will be NO CFE, NO CFCore, NO CFCommunity WOD today!

Doors Open at 830am, Child Watch is available starting at 9am.

Warmup starts at 9am and the First Heat starts at 920am.

Please DO NOT come to participate in this WOD if you are under nourished, under hydrated, or under rested! Hero WODs are next level stuff and if you are not nourished, hydrated, and rested you set yourself up for injury, dehydration and rhabdomyolysis.

Please Educate yourself and take a moment to Read more about Rhabdo here:

http://www.webmd.com/a-to-z-guides/rhabdomyolysis-symptoms-causes-treatments

http://library.crossfit.com/free/pdf/38_05_cf_rhabdo.pdf

http://www.huffingtonpost.com/michael-ray-md/crossfit-rhabdo_b_4032866.html

 

Please Note that you will have the Choice to Complete “MURPH” from the Following Options:

Team of 3. All 3 Must Run, Walk or Row together. Divide Movement Workload 3 Ways.

Team of 2. Both Partners Run or Row together. Divide Movement Workload in Half.

Individual. Modified. Completing only a Portion of the Workload and with Modifications. NO JUMPING PULL-UPS ALLOWED.

Individual Rx’d. WOD is Completed as Written and with NO Modifications.

Individual Rx’d with Weighted Vest

 

murphy+web-1LT. Michael P. Murphy

United States Navy (SEAL)

May 7, 1976 – June 28, 2005

 

“MURPH”

1 MILE RUN

100 PULLUPS

200 PUSHUPS

300 AIR SQUATS

1 MILE RUN

 

*Movements may be Partitioned however you like except for the Run. You must begin the WOD with a 1M Run and finish the WOD with a 1M Run. 

 
LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.
A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.
Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.
LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.

photo-9CFE:

MOB

DYNWU

WOD:

6 by 800m 

50m Recovery Slog

 

CF:

MOB

DYNWU

 

A. Back Squat:

1 by 4 @ 75%

3 by 4 @ 80%

Front Squat:

4 by 5 @ 60/65/70/70%

 

B. 30s Rest after Each Min Interval.

1M as Many Pullups as Possible. CTB if you are Able.

1M as Many Dbl Unders as Possible. No Singles Allowed.

1M as Many CTF Pushups as Possible

 

C. For Time:

100m Sled Drag (145/90)

30 Donkey Kicks

150 Abmat Situps

500m Row

30 Hip Ext

100m Sled Drag (145/90)

 

photo-3CFE:

MOB/DYNWU

4 by 200m. 30s Rest

3 by 400m. 45s Rest

2 by 600m. 1M Rest.

 

CF:

MOB

DYNWU

A. Back Squat

1 by 6 @ 70%

1 by 6 @ 80%

1 by 3 @ 90%

1 by 2 @ 95%

Front Squat:

1 by 5 @ 65%

1 by 4 @ 75%

2 by 4 @ 80%

 

B. Snatch

Warm Up to and Then Execute:

8 by 1 @ 80%

Mid Hang/Power/Full

 

C. For Time:

400m Run

50m Walking Lunges

400m Run

5 Wall Climbs

400m Run

50m Walking Lunges

400m Run

 

 

photo-16CF:

MOB

DYNWU

A. Clean

EMOM 8M. Complete 2 Reps at 80%

 

B. Shoulder Press

5 by 2 Work up to 80%

3 by 1 Max Effort

 

 

C. Tabatas. 8 Rounds. 20s on. 10s off. Score Total Reps.

Alternating Jumping Lunges

PVC Good Mornings

Barbell Row (65/35)

Goblet Squat (53/35)

Push Press (65/35)

 

D. $$ Optional Cash Out $$

2 Rounds

30 Barbell Box Step Up Kick Outs (24/20) (65/35)

30 Barbell Jump Squats (65/35)

15 Toes to Rings

3M Plank

photo-4CFE:

MOB

DYNWU

WOD:

5 RFT

600m Run

25 MBSU

25 Ball Slams

 

 

 

CF:

MOB

DYNWU

A. 8M Effort for Max Height Box Jump

B. 8M Skill: KB Snatch and KB Shoulder WU

 

DT-thC. “DT” 5 Rounds for Time

12 Deadlift (155/105)

9 Hang Clean (155/105)

6 Push Jerk (155/105)

In Honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

 

 

$$ Optional Cash Out$$

1000m Row for Time 

Foam Roll and Static Stretching

BradleySmithHero_thCFE:

MOB 

DYNWU

Bradley

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

 

MrJoshua-thCF:

MOB

DYNWU

Mr. Joshua

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250/175 pound Deadlift, 15 reps

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1021 Smokestack Drive.

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