CrossFit CENTCOM

REST DAY

*  *  *

Pushups = 48

*  *  *

CrossFit HQ WOD:

Clean 3-3-3-3-3-3-3 reps

FOR TIME:

5 Rounds
10 Kettelbell Swings @ 70/44lbs
15 Kettlebell Swings @ 53/35lbs 
20 Kettlebell Swings @ 35/26lbs

Post your time to the comments.

Kettlebell swing medley… WOOOOOO!!!!!!!!!
HQ wod looks appealing as well. Your choice today!

*For those who are off work today, maybe find a local CrossFit gym and hit them up for a wod! Links to some local boxes are on the right hand column of the page –>* 

The picture from the Memorial Day Murphy wod are on the picture page.

*  *  *

Pushups = 47

*  *  *

CrossFit HQ WOD:

Five rounds for time of:
75 pound Push press, 25 reps
50 Double-unders

AT THE MINUTE LISTED, RUN THE POSTED DISTANCE:

0 min = Run 800m
6 min = Run 400m
9 min = Run 200m
11 min = Run 100m
12 min = Run 100m
13 min = Run 200m
15 min = Run 400m
18 min = Run 800m

If any or all runs are completed or not completed within the allotted time, post as such.

Everything will be explained before the wod

Great job yesterday to everyone at our first ‘Memorial Day Murph’!

23 May 2012

Sadly, this was the last wod for Adam, as it is his time to move onward in his military career. From everyone, we thank you for your high motivation and extreme perseverance through every wod!!!

Adam

*  *  *

Pushups = 46

*  *  *

CrossFit HQ WOD:

Rest Day

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

“MURPH”

FOR TIME:

1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

Partition the pullups, pushups, and squats as needed. Start and finish with a mile run. If you’ve got body armor or a twenty pound vest, wear it.

We will be doing this one at the Base Gym. Please be there and ready to go at 1100 out by the track!

We can and will scale this workout if needed. We want max participation so hope to see you there!!!

If you cannot be there, we will leave lists of the other Hero and Girl WODS in the Vince gym. Pick one!!

* * *

Michael Murphy, The Hero

June 28th, 2005

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

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.

* * *

Pushups = 45 

*  *  *

CrossFit HQ WOD:

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats

FOR MAX WEIGHT:

Snatch
1-1-1-1-1
then
Clean and Jerk
1-1-1-1-1

Post your highest weight successfully lifted for each movement to the comments.

*  *  *

Pushups = 44

*  *  *

CrossFit HQ WOD:

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES:

50 Burpees
then (in the remaining time left)
20 Situps
20 Box Jumps

Post your rounds and reps to the comments.

The 50 burpees is only done ONE TIME! 20 situps/20 box jumps = 1 round.

*  *  *

Pushups = 43

*  *  *

CrossFit HQ WOD:

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

REST DAY

*  *  *

Pushups = 42

*  *  *

CrossFit HQ WOD:

Rest Day