06.01.2024

WOD
"Bar Fight"
with a partner, split reps however you like, run together
25:00 AMRAP
6 deadlifts 225/185  185/125  155/105
8 bar muscle ups or chest to bar pull ups/pull ups
10 box jump overs 24/20"
400m run

05.31.2024

Cleans
2 position clean + jerk (2 position is hang clean + clean)
set 1-2 @ 65%
set 3-4 @ 75%
set 5-6 @ 80%
set 7-8 @ 85%


WOD
"Keeper"
7 rounds for time
7 hang power cleans 115/75
7 thrusters
7 S2OH

05.30.2024

Strength
arm work- 3 sets
A. 10/side x landmine rows @20X0
B. 10/side x landmine high pulls @20X0
C. 10/side x landmine single arm press @20X0

leg work x 3 sets
A. 10 x goblet squats @30X0
B. 10 (5/side) x goblet reverse lunges @30X0
C. goblet squat hold 30 seconds

WOD
"Bring Ya Ass"
Every 2:00 x 6 sets 
100m run (sprint)

05.29.2024

Strength
A. snatch balance
4 sets of 1 rep building load from the past two times
B. 6 sets of high hang snatch + hang snatch
sets 1-3: 2 reps @60-70%
sets 4-6: 1 rep @70-75%


WOD
"Power Crunch"
partition however you like
for time
80 TTB
80 wall balls 20/14
80 cals bike/row or ski
160 DUs or 320 singles

05.28.2024

Deadlift Day
5 reps @ 70%
3 reps @ 75%
1 rep @ 80%
5 reps @ 75%
3 reps @80%
1 rep @85%
5 reps @ 80%
3 reps @85%
1 rep @90%

Accessories
3 sets
A. DB alternating bench press x 12 reps (6/side) @20X1   https://youtu.be/7CHPqVxJOUE
B. KB split stance single arm row x 12 each side @20X1   https://youtu.be/6Q-ypx17Kpo
C. Hollow hold x 30 seconds

05.27.2024 Murph

Here is the story of why we do this workout every Memorial Day:

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.

Lt. Murphy was buried at Calverton National Cemetery less than 20 miles from his childhood home. Lt. Murphy’s other personal awards include the Purple Heart, Combat Action Ribbon, the Joint Service Commendation Medal, the Navy and Marine Corps Commendation Medal, Afghanistan Campaign Ribbon and National Defense Service Medal.

Classes at 7,8 and 9am ONLY

For time:
Run 1 mile
100 Pullups
200 Push Ups
300 Air Squats
Run 1 mile
-If you own a weight vest or body armor, wear it

Above you’ll see the “Rx” or most advanced way to attack Murph.
-There are several ways to scale Murph to make it doable. The first step is ditching the weight vest or partitioning the 100, 200, and 300 into 20 rounds of 5, 10, and 15 to help keep yourself moving.
If the total volume is too much, do a Half Murph or split the reps with a partner or two. You can always modify the pullups with bands/boxes or ring rows, do the pushups from your knees or against a box. Row or bike instead of run-the options are vast.

Remember why you’re here. Remember why you’re doing this. Remember who fought for you and who still fights for you. Remember when you want to quit. Remember.

05.25.2024

WOD
"Hard to Move"
with a partner
25:00 AMRAP
20 box jumps 24/20"
400m run together
30 power snatch 95/65. 75/55. 55/45
30 cals bike
10 alternating reps with partner- sandbag cleans 150/100/70 
 
unless noted, all reps can be divided however