Monday 170529



Happy Memorial Day… May we never forgot the ultimate price paid for our Freedom..




 WOD Times:

Gym will be open by 0630

Dynamic Warm-Up – Mobility
Prepare to for..

 For Time
1 Mile Run

100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds. 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

* Scale movements accordingly to maintain consistency of good mechanics, while applying intensity, Partition the pull-ups, push-ups, and squats as needed through Murph.  Cut distance & reps in half if new to CrossFit.  Ask your coach for help.


ABOVE and BEYOND (” To be done before Murph”)

A: Build to a heavy
2 Power Snatch + 1 Overhead Squat
Pause in receiving position of power snatch. 

B: Build to a heavy
Power Clean + Clean + Jerk

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