Saturday, 26 May 2018

050628-N-0000X-002
Navy file photo of 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. U.S. Navy photo (RELEASED)

MP CrossFit will be closed Monday, 28 May 2018. We will meet at Vertical Limit Fitness at 0900 for a Hero WOD. Please sign-up if you plan to attend.

 

Conditioning:

Option 1:

MPCF Board WOD

“Murph”

Run 1 mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 mile

 

For Time

Compare to Saturday, 28 May 2016

Partition the pull-ups, push-ups, and squats as needed. Simply put a mile run at the beginning and the end. If you have a weighted vest (20/14), wear it.

 

Option 2:

Hero WOD

“Lumberjack 20”*

20 Deadlifts (275/185)

Run 400m

20 Kettlebell Swings (70/53)

Run 400m

20 Overhead Squats (115/75)

Run 400m

20 Burpees

Run 400m

20 Chest-2-Bar Pull-ups

Run 400m

20 Box Jumps (24/20″)

Run 400m

20 Dumbbell Squat Cleans (50/35)

Run 400m

 

For Time

*On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

 

Flexibility:

Right Side Straddle – 1:00

Left Side Straddle – 1:00

Middle Straddle – 1:00

 

2 rounds

 

 

Post time and experiences to comments

Comments

  1. Manny says:

    Murph: 54:09 Rx vested

  2. RhondaMomma says:

    Murph
    71:24 RX
    14# Vest
    Congrats to everyone who completed Murph today! And thanks,Tara, for running the last
    mile with me. I really needed that girl! Much appreciated!

  3. Mr. Such says:

    “Lumberjack”

    35:37 Rx (50# DBs)

  4. Muffin Man says:

    Patna Murph; 40:06 with Bex. Both of us had vests

  5. Pinky says:

    Murph: 66:04, 14.2# vest. 7 minute PR!

  6. Christa says:

    Lumberjack 20. 34:21 133#DL, 43# OHS, plu, 45KB, 25DB

  7. darrenandtara says:

    D. Lumberjack 20. 38:15. Rx

  8. White Ape says:

    “Lumberjack 20”
    29:55 Rx

    That is an awesome WOD! Becoming a new “Board WOD”.

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