
workout of the day
05.31.2021 Memorial Day Murph
MURPH
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
wear a weighted vest 20/14
Murph at 7, 8 and 9am only
Join us for food and celebration after 9am.
MURPH
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
wear a weighted vest 20/14
So what made Lieutenant Murphy’s story so impactful? Here’s an excerpt about what went down in Afghanistan in June 2005:
On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.
–
A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. 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.
–
As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.
–
On the ground and nearly out of ammunition, the four SEALs, continued to fight. By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead. The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.
–
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.
—Murph Foundation “Biography”
04.23.2021 Hero WOD Jennifer
WOD
"Jennifer" Hero WOD
26:00 AMRAP
10 pull ups
15 KB swings 53/35 (it's suppose to be 72/53 so swing a DB if you want to go RX)
20 box jumps 24/20"
Warm Up
3 sets
8 burpees no jump
20 second tuck L hang from the bar
20 second handstand hold
8 alternating DB Turkish sit ups
Skill work: pull ups
warm up with 20 banded face pulls
A. toe assist pull ups 5 sets 2,2,2,2,1
B. hanging active shrugs x 5 sets of 10 reps
today we are going to alternate between the toe assist pull ups and the shrugs. If you like, you can make the shrugs more difficult by jumping up to chin over the bar and slowly lowering and then doing your shrugs.
WOD
"Jennifer" Hero WOD
26:00 AMRAP
10 pull ups
15 KB swings 53/35 (it's suppose to be 72/53 so swing a DB if you want to go RX)
20 box jumps 24/20"
Background: Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death.
Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.
“Jennifer,” first posted on the CrossFit Main Site as the workout of the day for September 25, 2015 (“150925“), was the third female hero WOD after “White,” and “Jenny.”
02.20.2021 "Dallas 5"
"Dallas 5"
Five 5-minute AMRAPs in 29 minutes
AMRAP from 0:00-5:00:
Burpees
AMRAP from 6:00-11:00:
7 Deadlifts (155/105 lb)
7 Box Jumps (24/20 in)
AMRAP from 12:00-17:00:
Turkish Get-Ups (40/30 lb Dumbbell)
AMRAP from 18:00-23:00:
7 Snatches (75/55 lb)
7 Push-Ups
AMRAP from 24:00-29:00:
Row (calories)
Rest 1 minute between each AMRAP station
Description:Warm Up
Dynamic led by coach
Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos
Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos
10 reps of each or 10-15 second hold
1. arm circles forward and back
2. arm horizontal swings
3.twists
4. around the world- arms crossed in front of body, feet together
5. alternating side bends
6.standing straddle- stretch to one foot, then the other
7. standing straddle - hands grabbing feet
8. feet together squat hold
9. standing forward fold hold
10. down dog
11. up dog
2nd video
1. world's greatest stretch
2. quad stretch
3. hamstring stretch + ankle work
4. modified pigeon stretch
repeat on the other side
Barbell Warm up for snatches
5 muscle snatch
5 behind the neck press + OHS
5 snatch balance
5 hang power snatch
"Dallas 5"
Five 5-minute AMRAPs in 29 minutes
AMRAP from 0:00-5:00:
Burpees
AMRAP from 6:00-11:00:
7 Deadlifts (155/105 lb)
7 Box Jumps (24/20 in)
AMRAP from 12:00-17:00:
Turkish Get-Ups (40/30 lb Dumbbell)
AMRAP from 18:00-23:00:
7 Snatches (75/55 lb)
7 Push-Ups
AMRAP from 24:00-29:00:
Row (calories)
Rest 1 minute between each AMRAP station
Background: On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.
Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.
Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.
Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.
Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.
Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.
This “Dallas 5” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Saturday, July 8, 2017 (170708), about a year after the shooting.
12.26.2020 Hero WOD DG or Austin Powers
“DG”
As Many Rounds As Possible in 10 Minutes:
8 Toes to Bar
8 Dumbbell Thrusters (50 lb / 35 lb)
12 Dumbbell Walking Lunges (50 lb / 35 lb)
Warm Up
2 rounds
10 cyclist squats
4 each side perfect stretch
20 seconds table top stretch
10/side shoulder taps
25 jumping jacks
Mobility: ankles + t-spine
A. ankle stretch x 30 seconds each side
B. deep squat with a weight moving to one side to stretch the ankle for 10 seconds each time.
Work through 3 sets of 10 seconds each side
C. Thread the needle x 5 each side
D. Single arm reaching x 5 each side
E. Child's pose lift offs x 5 each side
https://www.instagram.com/p/B-vlMYJlH64/?utm_source=ig_web_copy_link
At Home Hero WOD
“DG”
As Many Rounds As Possible in 10 Minutes:
8 Toes to Bar
8 Dumbbell Thrusters (50 lb / 35 lb)
12 Dumbbell Walking Lunges (50 lb / 35 lb)
Air Force Maj. Walter D. Gray died August 8, 2012 serving during Operation Enduring Freedom. Gray, 38, of Conyers, GA; assigned to 13th Air Support Operations Squadron, Fort Carson, CO; died Aug. 8 in Sarkowi, Afghanistan, of wounds caused by a suicide bomb attack. Army Maj. Thomas E. Kennedy and Army Sgt. Maj. Kevin J. Griffin also died during the attack. Gray was an air liaison officer and flight commander; he was working with Maj. Kennedy and Sgt. Maj. Griffin who were part of the 4th Brigade Combat Team, 4th Infantry Division based at Fort Carson.
Gray is survived by his wife, Heather; daughters, Nyah and Ava; and son, Garrett.
This Hero WOD was originally posted by CrossFit’s Mainsite on Dec. 26, 2013.
Primer
3 sets- empty barbell for all sets
A. front rack sots press x 8 reps https://www.instagram.com/p/CGz7nfKJUl3/
scale to heels elevated sots press, DB sots press, or sots press seated on a box
B. tall power cleans x 2", 4", 6" https://www.instagram.com/p/CEEixRvp-tx/
WOD
Austin Powers
5 round for time
10 hang power cleans
8 S2OH
6 front squats
4 clusters
115/80 95/65 75/55
can you get done in under 8 minutes?
11.27.2020 Hero WOD Zeus
At Home Version of Zeus
3 rounds30 DB thrusters
30 DB sumo deadlift high pulls
30 box jumps or step ups
30 single arm push press (15/side)
400m run
30 push ups
30 air squats
3 Rounds For Time
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight)
Warm Up
3 rounds
10 Prisoner Kang squats
10 step ups (5/side)
10 glute bridges- feet on box
10 slow to fast air squats
Strength
3 sets
A. death march x 6/leg at 30X0
B. alternating DB push press x 6/arm @ 30X0
C. hspu from a box x 3-5 reps
At Home Version of Zeus
3 rounds30 DB thrusters
30 DB sumo deadlift high pulls
30 box jumps or step ups
30 single arm push press (15/side)
400m run
30 push ups
30 air squats
3 Rounds For Time
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight)
Background: U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.
He is survived by his wife Calli, parents David and Veronica, and brother Devon.
The “Zeus” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, February 26, 2013 (130226).
11.11.2020 Veterans Day- Three Wise Men
Three AMRAPs in 16 minutes
AMRAP in 4 minutes
5 Hang Squat Snatches (135/95 lb)
10 Bar-Facing Burpees
Rest 2 minutes
Then, AMRAP in 4 minutes
10 Power Cleans (135/95 lb)
20 Pull-Ups
Rest 2 minutes
Then, AMRAP in 4 minutes
15 Box Jump-Overs (24/20 in)
30 Wall Ball Shots (20/14 lb)
Warm Up:
2 rounds
yoga push ups x 5 - from a plank position, drop into a cobra, push back to a downward dog, then to a plank PVC Cuban presses x 10 https://vimeo.com/261204364
half kneeling single arm KB strict press x 6/side
KB goblet squats with a 3 second pause at the bottom x 10
and then …
Bird Dogs x 10 reps
Medicine Ball Hamstring Curls x 10 reps
Reach Thrus x 5 reps https://www.youtube.com/watch?v=HTIvqzYOEbg&index=5&
Mobility: https://www.instagram.com/p/BtogGGPnJbN/
Rotator Cuff using the yellow mini-bands
1. ISO hold 10 seconds x 3
2. presses
3. external rotation
4. pulsing
5. external rotation overhead
Snatch warm up- empty bar
3 reps snatch grip jump + shrug + high pull
3 reps high hang power snatch
3 reps hang squat snatch
3 reps squat snatch
Three Wise Men
Three AMRAPs in 16 minutes
AMRAP in 4 minutes
5 Hang Squat Snatches (135/95 lb)
10 Bar-Facing Burpees
Rest 2 minutes
Then, AMRAP in 4 minutes
10 Power Cleans (135/95 lb)
20 Pull-Ups
Rest 2 minutes
Then, AMRAP in 4 minutes
15 Box Jump-Overs (24/20 in)
30 Wall Ball Shots (20/14 lb)
Background: After the September 11th attacks on the US, Jeremy joined the Navy and became a SEAL. Ben, already in the Army, became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan on January 10, 2012. Beau remained on active duty in the United States Marine Corps.
This workout was originally posted on threewisementribute.org, which later joined Headstrong @getheadstrong, “a national organization that provides post-9/11 [US] veterans with cost-free, stigma-free and bureaucracy-free mental health care.”
10.17.2020 Hero WOD "Mote"
Mote
AMRAP in 20 minutes
8 Deadlifts (155/105 lb)
10 Cleans (155/105 lb)
12 Shoulder-to-Overheads (155/105 lb)
200 Single-Unders
Warm Up
3 sets
Kneeling to tall kneeling push press x 5 each side https://www.instagram.com/p/CBvsvPgFJU3/
tall plank knee to elbow x 5 each side
KB half kneeling windmill x 5 each side
reach thrus x 5 reps- https://youtu.be/HTIvqzYOEbg
Mobility: thoracic spine
https://www.instagram.com/p/Bw3QhUwFm3z/
1. Quadruped thread through pull away from the ground x 5/side
2. Quadruped shoulder blade movement x 10 reps
3. Quadruped lat stretch x 5/side
4. Modified pigeon with rotation x 5/side
Barbell Warm up- 3 sets
empty bar, add light load for sets 2 & 3
5 clean grip RDLs
5 hang power cleans
5 push press
Mote
AMRAP in 20 minutes
8 Deadlifts (155/105 lb)
10 Power Cleans (155/105 lb)
12 Shoulder-to-Overheads (155/105 lb)
200 Single-Unders
Background: This Hero workout is dedicated to Staff Sgt. Sky Mote, 1st Marine Special Operations Battalion, USMC, who was killed in action on August 10, 2012, in Helmand Province, Afghanistan, when a rogue Afghan dressed as an Afghani police officer opened fire inside the tactical command area.During the attack, SSgt Mote exposed himself to more gunfire in an attempt to draw attention away from his fellow Marines and distract the shooter.“In his final act of bravery, he boldly remained in the open and engaged the shooter, now less than five meters in front of him,” MARSOC officials said in a release. “He courageously pressed the assault on the enemy until he received further wounds and fell mortally wounded.”Staff Sgt. Sky Mote posthumously received a Navy Cross for his actions.
The workout was designed by Coach Jason Shand of CrossFit Kent Island @crossfitkentisland (Stevensville, MD, USA). He shared, “About a month ago, I programmed the CrossFit Mainsite workout “Nukes” for the gym. As I was reading about Matthew “Nukes” Manoukian in preparation for class, I came across the story of his death. Both Nukes and Mote were incredibly heroic on that fateful day and both were posthumously awarded the Navy Cross. I searched for a Hero WOD that honored Mote, since there was a well-known workout to honor Nukes but I could not find one. So I came up with this.”
The rep scheme signifies the date of Mote’s death, 8-10-12.