Thursday 120524


Box Squats

6 x 2 @ 70% 1RM

Rest no more than :60 between sets


Complete 8 Tabata rounds (:20 seconds work/:10 seconds rest) of:

Handstand walks (total mats)

Kettlebell thrusters, 55#/35#

30 foot sprint to back pedal (line to line)


Photo Apr 07, 9 59 07 AM
MIchelle slamin the ball!

Just a reminder that on Memorial Day, Monday May 28th, we'll be hosting Memorial Day Murph! You can head to the website and register right now. The WOD times on Memorial Day will be 9am and 10am so plan on coming in and getting your work done in the morning.

It's important that we keep in mind the sacrifices our soldiers have made for us and our families, not only on Memorial Day, but every day. This event is a great way for us to pay tribute to Lt. Michael Murphy and all the other service members who have given their all for us. While completing this WOD in their memory, we can also raise money for three wonderful charities. We hope to see you there!

June 28th, 2005

Lt Murphy had a favorite workout he would do to prepare for his deployments. He was an avid CrossFitter and would make sure he wore his body armor for this workout, which he started calling “Body Armor.” After his death, the CrossFit community renamed it, it would now be referred to as “Murph”. A very demanding workout had just been given a name, and a soul.

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to the open exposing himself to enemy fire, to use his satellite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severely injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service menber to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam.


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