6 / 1 / 2016

4 Rounds
400m Run
10 Power Cleans (135,95)
10 Burpees over Bar
Rest 3:00

5 / 31 / 2016

1) Strict Press
4s x 5r (progressive)
2) Strict C2B Chin-ups
4s x 5r

Complete one set of presses then rotate to one set of chin-ups.

12 min EMOM
Minute 1: 30s Hang Power Snatches
Minute 2: 30s T2B
Minute 3: 30s Push Press
Minute 4: 30s Double Unders

Choose weights that will allow you to work for the entire 30 seconds.

5 / 28 / 2016

***Today we will have an 8:00 and 10:00 class only. We will be closed Monday for Memorial Day.***

murph

 

 

 

 

 

 

 

 

 

 

 

LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a 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.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.

Greater love has no one than this: to lay down one’s life for one’s friends. John 15:13

5 / 27 / 2016

***We will be doing “Murph” on Saturday, May 28 this year. There will be an 8:00 and 10:00 class only. We will be closed Memorial Day Monday, May 30.***

Box Squats
10 x 2 @60%

5 Rounds
10 Burpee Box Jumps (24,20)
10 Wallballs (20,14)
10 Deadlifts (155,105)

5 / 26 / 2016

***We will be doing “Murph” on Saturday, May 28 this year. There will be an 8:00 and 10:00 class only. We will be closed Memorial Day Monday, May 30.***

Accumulate
1:00 in HS Hold
1:00 in Hollow Hold
1:00 in Ring Support

Teams of 3
20 min Amrap

600m Run
30 Hang Squat Cleans (115,75)

5 / 25 / 2016

***We will be doing “Murph” on Saturday, May 28 this year. There will be an 8:00 and 10:00 class only. We will be closed Memorial Day Monday, May 30.***

1) Bench Press
4s x 6-8r
2) Bent-over Row
4s x 6-8r

For time
50-40-30-20-10
Double Unders
25-20-15-10-5
Push Press (95,65)

5 / 24 / 2016

1) Front Rack Reverse Lunges
3 x 6 ea
2) BB Single Leg RDL
3 x 10 ea
3) Serratus Crunch
3 x 10-15

18 min Amrap
Run 200 meters
12 Russian KB Swings (70,53)
Run 200 meters
12 T2B

5 / 23 / 2016

Sumo Deadlifts
Work to a heavy set of 3
reset on each rep

EMOM for as long as possible
1 Hang Power Clean (95,65)
1 Thruster (95,65)
1 Burpee over Bar

*Add one rep each round until the work can no longer be completed in the minute.

5 / 21 / 2016

Jerk
Work to a heavy single.

2 Person Teams
20 min Amrap

30 Burpees
400m Run
20 Hang Power Snatches (115,75)
400m Run
10 Bar Muscle-ups

5 / 20 / 2016

Bar Complex
Power Clean + Front Squat
8 x 1 + 2 @75%

1+2 will be 1 power clean + 2 front squats.

3 Rounds
10 Clean and Jerk (135,95)
15 T2B