Monday May 25, 2015 Memorial Day

CF864 STRENGTH and CONDITIONING

Memorial Day 2015

There are only two words that describe the meaning of Memorial Day. 
"THANK YOU"

Greater love has no one than this, that someone lay down his life for his friends.
-John 15:13

"You will never do anything in this world without courage. It is the greatest quality of the mind next to honor." 
-Aristotle

Stop Making Excuses. Show Up. Stop Whining. Train Hard. 
Get Stronger. Support Others. Don't be Jealous. Have Fun!

Today's WOD's - STARTS at: 0900

ALL WODs / Buy In - start together as a group.

a.) Warm-up/Skill Work/Mobility 

b.) WOD - "Murph" / "Body Armor"

c.) Cash Out - Finish Strong

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. 3-2-1 GO!

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Lt. Michael Murphy was awarded The Medal of Honor last month – the 1st for combat in Afghanistan. Murph was an avid CrossFitter. A “Hero” workout was created in his honor.

To read more about the events surrounding “Murph’s” team’s mission check out: ‘Lone Survivor’ by Marcus Luttrell

Medal of Honor Citation: 
For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

#1 Priority in the gym today - Honor!

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

Rx = Movement Standards-Full ROM/Form/Load

"A man's country is not a certain area of land, of mountains, rivers and woods, it is a principle and patriotism is loyalty to that principle." 
-George William Curtis

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (June 2) at 7:00p.m.

CF864 Community Project - Bell Street Middle School 

June 13 from 9 a.m. until 12 noon. This is an opportunity for you to support and be involved in the community that you live in. We will have a short WOD at 8:15 (starts at 8:15... don't show up at 8:15 - be ready to start at 8:15)

“Many people are good at talking about what they are doing, but in fact do little. Others do a lot but don't talk about it; they are the ones who make a community live.”
-Jean Vanier

Check CrossFit864 on Facebook for updates

"Be watchful, stand firm in the faith, act like men, be strong."
-1 Cor. 16:13

NEVER GIVE UP!
Jay and Janice