Thursday May 24th
Posted by Rick on May 23, 2012 in WOD Blog | 9 comments
QUICK ANNOUNCEMENTS
1) CrossFit Games Regionals start tomorrow and are going on all weekend in Canton at Reebok HQ. If you want to check it out, tickets can be purchased here.
2) Monday May 28th, Memorial Day, there will be only one class at 9AM. We will be doing “Murph”. We can run heats of about 8-12 people, depending on scaling. Drop us an e-mail or a comment here if you plan on showing up so that we can plan heats a little beforehand. Expect the WOD to take between 30 minutes and an hour, so if you are in a heat after #1, you can show up a little later and warm up on your own.
Matt Double Undering...... Doubling Under?? ..... Grammar is dumb.
Press
5-5-5
“Helen”
3 Rounds for time:
400m Run
21 KB Swings (1.5/1)
12 Pull Ups
Post Loads & Times to Comments!!
Coach’s Notes: This is one of the original classic CrossFit benchmarks WODs. Don’t pace the run, and don’t put down the Kettlebell. Mentally check-in for this one. You CAN push through the run, its only 3 rounds. Tell yourself each time before you even pick it up, “I am doing all 21 swings in a row, no matter what“. Go get it.
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I plan on doing Murph
I have an epic wedding to go to Sunday, but I’ll be there on Monday with my puke bucket
I’m planning on coming in on Monday to do Murph.
Count me in for Monday
I will be there.. weight vest and american flag shorts are already set for the best WOD of the year..
Lt. Michael Murphy 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.
I plan on being there Monday.
assuming the running goes well today I plan on coming Monday.
10:06 RX, only a 2 second PR but considering I can’t run fast with my hamstring I’ll take it
9:56 Rx