Tuesday October 16, 2012

CrossFit864 Strength and Conditioning

“How great you are, Sovereign LORD! There is no one like you, and there is no God but you, as we have heard with our own ears.”
-2 Samuel 7:22

“Faith sees the invisible, believes the unbelievable, and receives the impossible.”  
-Corrie Ten Boom 
(A Dutch Christian who helped many Jews escape the Nazi Holocaust)

Today's WOD - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm up

Buy In - Clock starts at times posted above.

WOD 

"Murph"

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

If you've got a twenty pound vest or body armor, wear it.

Scaling options for "Murph" posted on the whiteboard.

June 28th, 2005In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005.

Lt Murphy had a favorite workout he would do to prepare for his deployments. He was an avid CrossFitter and would make sure he wore his body armor for this workout, which he started calling “Body Armor” After his death, the CrossFit community renamed it, it would now be referred to as “Murph”. A very demanding workout had just been given a name, and a soul.

 

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satelite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severly injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor” For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service menber to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam

Cash Out  

Train Smart!

Check us out at CrossFit864 on Facebook

3rd Annual CrossFit864 Half Marathon
Saturday February 2, 2013

CF864 Half Marathon Training Program starts this week and it's posted on the whiteboard in the gym. Grab a friend - partner up and get started training.
Entry forms for the half marathon will be here next week.

Check out the long sleeve UA (Under Armour) Tees at the gym.

What's your goal? Are you getting there? How can we help you?

Routine is the Enemy! 

BE STRONG!
Jay and Janice