Month: May 2016

june 1CFE:

3 X 800m, 20 floor wipers,1 min rest,
6 X 400m, 20 floor wipers, 30 sec rest
Then: 2 rds:
12 (3 count) push-ups
30sec hold, top of pull-up

CF:

A. DYNWU/ MOB
B. Frontsquat
5 @ 65%
5 @ 75%
5+ @ 85%
C. AMRAP 15
10 Push Press (95/65)
10 Pistols (5 Each Leg)
10 Deficeit Push Up 45/25lbs plates
10 Pull-Ups

may 30CFE:

10 rft:
200m
1 rope climb, 30 sec rest
Then:
“Sally” empty BB

CF:

A. DYNWU/ MOB
B. Work up to heavy Clean and Jerk
– then –
Clean Grip High Pull 3×3 @ 90%
C. AMRAP 10:
10 Sumo-Deadlift (185/135)
10 Lateral Barbell Burpees

may 27CFE:

Partner Wod!
5 rft:
10 partner wallballs
10 partner burpees
50m wheelbarrow
800m

CF:

A. DYNWU/ MOB
B. Establish 1RM Push Press
C. 21-18-15-12-9-6-3 reps for time of:
Double Unders
Abmat Sit-Ups
Jumping Lunges

may 31CFE:

24m AMRAP
300m
10 MBC
5 manmakers

CF:

A. DYNWU/ MOB
B. Every 2:00 for 10 Rounds:
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat 135/95
C. 6RFT
10 Abmat Situps
25 Double Under
400m Run

murph-wod-banner
Doors Open at 8:00am tomorrow.  Child watch will be available, all are welcome!
LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005
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.

 

may 26CFE:

2 rft:
400m run, 20 kbs, 30 sec rest
800m run, 20 KB sdhp, 45 sec rest
1200m run, 20 goblet squats, 1 min rest
2 rds:
12 DB row in plank/1 leg raised
12 DB overhead row in hip thrust/1 leg lifted

CF:

A. DYNWU/ MOB
B. Ring or Bar Muscle-Up Practice

C. 10-1 and 1-10
Power Snatch (95/65)
Hand Release Push Up
D. 5RFT
1 Legless Rope Climb
2 Deadlift (185/135)
3 Muscle-Ups
4 Power Clean (185/135)
5 HSPU
* Can use legs for Rope Climbs if they can’t complete 1 legless
* Scale for MU is 3-C2B and Ring Dips

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



© 2017 CrossFit Solafide | Site by Clarksville Website Design