Friday 05/27- hero wod “murph”

LIEUTENANT MICHAEL P. MURPHY UNITED STATES NAVY

Official Citation:

For service as set forth in the following

Citation:

For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with naval special warfare task unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, lieutenant murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, lieutenant murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, lieutenant murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, lieutenant murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, lieutenant murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, lieutenant murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, lieutenant murphy reflected great credit upon himself and upheld the highest traditions of the united states naval service.

– Signed George W. Bush

HERO WOD “MURPH” - AKA BODY ARMOR

FOR TIME :

  • 1 Mile Run

  • 100 Pull ups

  • 200 Push ups

  • 300 Squats

  • 1 Mile Run

Doors at 4:30pm + 5:00pm start (this will be the only time we are open today • no morning classes)

Thursday 05/26

Friday- HERO WOD MURPH - 4:30pm doors + 5:00pm Start - this will be the only time we’re open (no morning classes) please feel free to hang around afterwards with us, bring beverages/snacks if you’d like too!

Monday- 8:00am class only (closed for the remainder of the day)

Body Armor- 4RNFT

  • 10 Bird Dogs ea side

  • 15 Glute Bridges

  • 1:00 Plank

  • 1:00 Row/ski/bike

WOD- For Time

30-25-20-15-10

  • KB Swings (53/36)

  • Cal Row

Wednesday 05/25

On the fence about participating in our “Murph” event?? First time completing “Murph”?

There are a ton of different ways we can modify this workout to still jump in and WOD out with us as a community.

  • Complete half: 800m Run + 50 Pull ups + 100 Push ups + 150 Squats + 800m Run (still partition as needed ex: 5/10/15)

  • Modify movements: row/ski, ring rows, banded pull ups, jumping pull ups, knee push ups, target squats

Reminder that this Friday there will be no morning classes. We will open up in the afternoon at 4:30pm to begin the kick off at 5:00pm!

Strength- Every 2:00 x 5

  • 5 Deadlifts - build based off feel

WOD- 18 min AMRAP

  • 9 Deadlifts (225/155)

  • 60 DU

  • 30 Wallballs (20/14)

Tuesday 05/24

Please be careful when pulling into the parking lot for class as there may still be members finishing their runs during the wod, thank you!

Body Armor- 4RNFT

  • 10 Bent over DB rows ea side

  • 12 Skull crushers

  • 20 Supermans

  • :30 Handstand hold

WOD- 25 min AMRAP

  • 7 Box Jump Overs (24/20)

  • 14 DB Hang P. Clean (50/35) (7 ea arm)

  • 7 Power Snatch (75/55)

    Every 5:00 = 400m Run