05.27.19 'The Murph Challenge'

The Murph Challenge
http://boxlifemagazine.com/murph-why-we-do-it/

For Time
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

weighted vest for RX

Michael Murphy was a Navy SEAL who was posthumously awarded the Medal of Honor after being killed in action in Afghanistan. While conducting operations in the mountains of Afghanistan, his team was discovered by enemy forces and ended up outnumbered in a firefight in the extreme and mountainous terrain. As he and his teammates all suffered major injuries, including mortal wounds for most of the team, Lieutenant Murphy fought his way out of cover and into open ground to transmit his team's location and call for support. Lieutenant Murphy purposefully left cover and relative safety for open ground to call for help and in the process was mortally wounded but continued to engage the enemy until he was finally killed.

Of Lieutenant Murphy's team, there was only one survivor, Marcus Luttrell. Luttrell's story, and the story of that operation, is told in the book Lone Survivor and the movie with the same name. His other Navy SEAL team members were Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson.

Unlike other CrossFit workouts, completing Murph isn't about crushing your time or competing or even finishing the workout as written. Murph exists as a reminder of the actions and sacrifices of men and women like Lieutenant Michael P. Murphy. Murph is an opportunity for those of us who are still around to celebrate Memorial Day to experience a whole bunch of discomfort and intensity as a tribute to men and women like Lieutenant Murphy.


Danny Dietz
The "Danny Dietz" Tribute WOD was first posted on C4 CrossFit (Richmond, TX) as the workout of the day for October 5, 2014.

On a mountain high in the Hindu Kush of Afghanistan, in a deadly firefight with the Taliban, Navy SEAL Danny Dietz refused to quit, even though he had been hit four times.

Shot in the neck, he fell to the ground, but recovered to jam a new magazine onto his rifle. When ordered to fall back, he leaped off a precipice with the rest of his team, hit the ground, crawled to cover from incoming fire. Half-conscious and covered in blood, he was still providing covering fire for his team when he was struck by a fatal bullet. Ge died on June 28, 2005.

The steadfast determination that Dietz displayed in that long and brutal battle earned him the Navy Cross for valor and was evident more than a decade before, when the Littleton teen turned his life around after being kicked out of two high schools and landing in court three times.


Matthew Axelson
On June 28, 2005, SEAL Team 10 was assigned to kill or capture Ahmad Shah, a high ranking Taliban leader in the Hindu Kush mountains.[4] The SEAL team comprised Michael P. Murphy, Marcus Luttrell, Danny Dietz and Axelson.[5]

Their position given away by locals supportive of the Taliban, the SEALs were engaged in a fire fight by Shah and his men. During the fire fight, Axelson was shot in the chest and head but continued to fight alongside Luttrell until a blast from a rocket-propelled grenade (RPG) separated them. Along with injuries sustained from the blast, Axelson died of bullet wounds to the chest and head on a tree which is now known as "Axe's Tree."[6] When U.S. Navy personnel arrived to retrieve his body for burial, they found that it was a few hundred yards away from the RPG blast location. Axelson was reported by Luttrell to have had three magazines remaining when the blast took place, however, when his body was found, he had only one magazine remaining, which indicated that Axelson continued to fight even after the blast.

Along with Axelson, Michael Murphy and Danny Dietz also died during the fight. Luttrell managed to survive his injuries and acute hardships with help from local Pashtun villagers. For their heroism in combat, Axelson and Dietz were posthumously awarded the Navy Cross, the U.S. Navy's second highest award for valorous actions in battle.[4][7] Murphy was awarded the Medal of Honor.[5] Luttrell, the only survivor of the operation, was also awarded the Navy Cross.[8]

05.11.19 Bring a Friend Day

Bring a Friend Day

WOD
16:00 AMRAP
with a partner alternating rounds, one person has to complete an entire round before switching
1 strict pull up + 2 push ups + 3 air squats
2 strict pull ups + 4 push ups + 6 air squats
3 strict pull ups + 6 push ups + 9 air squats

keep adding one rep to the pull ups, 2 reps to the push ups, and 3 reps to the squats until time runs out.

Rest 4:00
as a team for max reps

2 rounds of:
1:00 max burpees
1:00 max wall balls 20/14
1:00 max double unders or singles

*team scores for today should include reps on part one and then total reps for both partners on round two

04.26.19

Warm Up

Three sets of:
250 Meter Row @ easy pace
Banded Good Mornings x 10 reps
Push-Ups x 8 reps
Medball Hamstring Curls x 6 reps

Skill: Hollow/arch practice
https://www.instagram.com/p/Bu-BR-EgHTz/
1. boxes under rig with hollow practice
2. light band on rig for hollow practice
3. light band used for strict pull up positional practice
 
Kipping practice
https://www.instagram.com/p/Bv_ugyFg0dE/
1 arch to hollow lat pull down
1 arch to hollow pulldown into pull-up


Mobility for squats
https://www.instagram.com/p/BtYm3FdFFrd/
 
1. quadruped rocker on toes- knees hover x 10 reps
2. squat to a walk out plank (like an inchworm without the push up) x 8 reps
3. deep squat progression without the single arm movements x 10 reps
4. half kneeling position to a pigeon pose stretch x 8 reps/side
5. goblet squat with a 3 second pause x 10 reps
6. back squat with KB on the back with a 2 second pause x 10 reps
 
WOD
OHS
5-5-5-3-3

Front Squat
4-4-2-2

Back Squat
3-2-1

don't unload the bar
build load throughout all squats
rest 2:00 between sets
record top load for each of the three squats