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
Murph: 54:09 Rx vested
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!
Yaaaasssss Mama!!! ❤️
I knew you could do it!
Thank you Supergirl!!
“Lumberjack”
35:37 Rx (50# DBs)
Patna Murph; 40:06 with Bex. Both of us had vests
Murph: 66:04, 14.2# vest. 7 minute PR!
Lumberjack 20. 34:21 133#DL, 43# OHS, plu, 45KB, 25DB
D. Lumberjack 20. 38:15. Rx
“Lumberjack 20”
29:55 Rx
That is an awesome WOD! Becoming a new “Board WOD”.