Thursday 141113

Power

  • Clean and Jerk
    • 2 @ 75, 80, and 85%

Strength

  • Front Squat No pause at top or bottom, 4 x 3

Conditioning

  • Full Tabata each of:
    KBS 70/53
    Hollow Rocks/Holds
    Slam Balls

Wednesday 141112

Strength

  • Bench Press 3 x 10

Conditionifng

  • 20 Min AMRAP of:
    5 MU/C2B
    7 Burpees
    9 Push Press,  115/75 L2, 95/65 L1

Tuesday 141111

Veteran’s Day

Today you have a choice, stay on schedule and do the strength listed below then do Murph, or just do Murph.

Strength

  • Pausing Back Squats AHAP 4 x 3

then/or…

 

Main Course:

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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

  • “Murph”
    • 1 mile Run
      100 Pull-ups
      200 Push-ups
      300 Squats
      1 mile Run
    • Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
  • Scaling 1: 1/2 mile run, 50/100/15o, 1/2 mile run
  • Scaling 2: 1/2 mile run, 35/70/120, 1/2 mile run
  • Pullups can be scaled to bar/ring rows
  • Prepare to protect your hands during the pullups: tape? hand guards? gloves? You are ultimately responsible for your own well being: Prepare.

 

.

Food for Thought:

On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz, Sonar Technician 2nd Class (SEAL) Matthew Axelson and Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell had a vital task.  The four SEALs were scouting Ahmad Shah – an Al Qaeda terrorist and Taliban leader in his mid-30s who grew up in the adjacent mountains just to the south.

A fierce firefight erupted between the four SEALs and a much larger enemy force of more than 50 anti-coalition militia.  The enemy had the SEALs outnumbered.  They also had terrain advantage.  They launched a well-organized, three-sided attack on the SEALs.  The firefight continued relentlessly as the overwhelming militia forced the team deeper into a ravine.Trying to reach safety, the four men, now each wounded, began bounding down the mountain’s steep sides, making leaps of 20 to 30 feet. Approximately 45 minutes into the fight, pinned down by overwhelming forces, Dietz, the communications petty officer, sought open air to place a distress call back to the base. But before he could, he was shot in the hand, the blast shattering his thumb.Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire.  This deliberate and heroic act deprived him of cover and made him a target for the enemy.  While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in.  Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.An MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent is as part of an extraction mission to pull out the four embattled SEALs.  The MH-47 was escorted by heavily-armored, Army attack helicopters. Entering a hot combat zone, attack helicopters are used initially to neutralize the enemy and make it safer for the lightly-armored, personnel-transport helicopter to insert.The heavy weight of the attack helicopters slowed the formation’s advance prompting the MH-47 to outrun their armored escort.  They knew the tremendous risk going into an active enemy area in daylight, without their attack support, and without the cover of night.  Risk would, of course, be minimized if they put the helicopter down in a safe zone. But knowing that their warrior brothers were shot, surrounded and severely wounded, the rescue team opted to directly enter the oncoming battle in hopes of landing on brutally hazardous terrain.

As the Chinook raced to the battle, a rocket-propelled grenade struck the helicopter, killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, Murphy, Luttrell, Dietz and Axelson, continued the fight.  By the end of the two-hour gunfight that careened through the hills and over cliffs, Murphy, Axelson and Dietz had been killed. An estimated 35 Taliban were also dead.

The fourth SEAL, Luttrell, was blasted over a ridge by a rocket propelled grenade and was knocked unconscious. Regaining consciousness some time later, Luttrell managed to escape – badly injured – andslowly crawl away down the side of a cliff. Dehydrated, with a bullet wound to one leg, shrapnel embedded in both legs, three vertebrae cracked; the situation for Luttrell was grim. Rescue helicopters were sent in, but he was too weak and injured to make contact. Traveling seven miles on foot he evaded the enemy for nearly a day. Gratefully, local nationals came to his aid, carrying him to a nearby village where they kept him for three days. The Taliban came to the village several times demanding that Luttrell be turned over to them. The villagers refused.  One of the villagers made his way to a Marine outpost with a note from Luttrell, and U.S. forces launched a massive operation that rescued him from enemy territory on July 2.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

This was the worst single-day U.S. Forces death toll since Operation Enduring Freedom began nearly six years ago.  It was the single largest loss of life for Naval Special Warfare since World War II.

This workout is named in honor of Lt Michael Murphy. This was Murphs favorite workout, originally named  “Body Armor” because Murph would do this workout while wearing full body armor. After Murphs death it was renamed  after him as a Crossfit “Heros” workout.

Monday 141110

Power

  • Snatch
    • 2 @ 75, 80, and 85%

Conditioning

  • 12 min EMOM
  • Odd:
    • 5 Burpee Pull ups
  • Even:
    • 6 OH Plate  Lunges 45/25/15

Week 46 WOD Preview

Monday 141110

Power

  • Snatch
    • 2 @ 75, 80, and 85%

Conditioning

  • 12 min EMOM
  • Odd:
    • 5 Burpee Pull ups
  • Even:
    • 6 OH Plate  Lunges 45/25/15

_____________________________________________

Tuesday 141111

Strength

  • Pausing Back Squats AHAP 4 x 3

Conditioning

  • 4 min: AMRAP
    Wall balls 20/14/10
    Rest 1:00
    4 Min: AMRAP
    ME DU
    Rest 1:00
    4 Min: AMRAP
    KB Snatch/Single Arm Swings 53/35

_____________________________________________

Wednesday 141112

Strength

  • Bench Press 3 x 10

Conditionifng

  • 20 Min AMRAP of:
    5 MU/C2B
    7 Burpees
    9 Push Press,  115/75 L2, 95/65 L1

_____________________________________________

Thursday 141113

Power

  • Clean and Jerk
    • 2 @ 75, 80, and 85%

Strength

  • Front Squat No pause at top or bottom, 4 x 3

Conditioning

  • Full Tabata each of:
    KBS 70/53
    Hollow Rocks/Holds
    Slam Balls

_____________________________________________

Friday 141114

Strength

  • Stiff leg Deadlift
    • 5 x 5

Conditioning

  • Nancy
    5 Rds
    400m Run
    15 OHS,  95/65 L2, 65/45 L1

 

Friday 141107

Power

  • Clean and Jerk
    • 2 @ 70%, 75%, 80%

Strength

  • Front Squat No pause at top or bottom
    • 3 x 5

Conditioning

  • 6 Min AMRAP
    6 K2E
    6 Burpees
  • Rest 1:00
  • 6 Min AMRAP
    20 DU
    7 C2B

Thursday 141006

Strength

  • Ring/Deficit Pushups
  • 3 x10

Conditioning

  • 21-15-9
  • DL 275/205 L2
  • DL 205/145 L1
  • Ring/Box/Bench Dips

Dessert

  • 50 GHD Situps

 

Wednesday 141105

Strength

  • Press
  • 3 x 5 RPE of 8-9

Power

  • Push Press
  • 3 x 3

Conditioning

  • 6 Rounds
  • 40m High/Low Prowlers
  • add 180#/140#/120#/90#

Tuesday 141104

Power

  • Snatch
    • 2 @ 70%, 75%, 80%

Power

  • Weighted/Banded Pushups
    • 3×5

Conditioning

  • Jackie
    • 1000m Row
    • 50 Thrusters @ 45#
    • 30 Pullups

Monday 141103

Strength

  • Pausing Back Squats AHAP
    • 5 x 5
  • then…
  • Glute Bridges
    • 3 x 6

Conditioning

  • 3 RFT
    10 HSPU
    20 KBS 70/53
    300m OH Plate Carry 45/25