The Blog

06.24.2016

IMG_8179Please welcome the newest members of our community from the June on-ramp. Mike, Adam, Chase, Michelle, Jeremy (not pictured), and Chris (not pictured), will be slaying workouts along side you soon!

ANNOUNCEMENTS:
-This Sunday, June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Prepare to get some, freaks!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Partner Weighted Abmat Sit-ups (20/14)
10 x Partner Rig Toss
10 x Lateral Med Ball Toss
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk11)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (+5 to 10 lbs from last week)

Notes: Use your previously established Deadlift 5RM to determine loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Valhalla & Huckleberry”
Complete the following for time in teams of 2 athletes.
100 x Box Jumps (24/20)
100 x Partner Weighted Abmat Sit-ups (20/14)
100 x Front Squats (95/65)
100 x V-ups
100 x Double unders

Notes: Complete the workload in teams of 2. Only one athlete may work at a time. Teams may break up the reps as needed as long as each athlete completes an equal workload (50 reps).

Post times to comments.

Posted in | 1 Comment

06.23.2016

IMG_4104“What I’ve realized since is that it’s a very painful process but it’s not destructive… It’s the road to liberation.” –Anne Braden

ANNOUNCEMENTS:
-This Sunday, June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Prepare to get some, freaks!

Warm-up Drills
I. Coach’s Choice
II. Mobility

 

“Pig Egg”
3 Rounds for time of
200m Portage (40/20lbs)
20 x Ring Row
20 x American KB Swings (32/24kg)

Notes: During the 200m Portage (portage meaning running with a slam/medicine ball held overhead) athletes must:
1. Run
2. Keep the medicine ball above their heads during any forward movement. Failing to maintain the Pig Egg overhead is considered a foul and earns a 3 x Burpee penalty, to be executed immediately with the Push-up performed with hands on the Medicine Ball. This ensures a rapid set-up for the requisite full medicine ball clean that follows the final burpee in order to force a challenging return to toiling away after completing the foul tax.
Walking or resting/supporting/carrying the medicine ball in any manner other than extended overhead also earn a foul and identical Burpee Taxation. This is going to be an interesting day.

Post scores to comments.

Skill Development
I. Slay Goats
II. Mobilize

Posted in | 2 Comments

06.22.2016

FullSizeRender-41ANNOUNCEMENTS:
-This Sunday, June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Prepare to get some, freaks!

Warm-up Drills
I. Run 400m
II. 9 fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Overhead Squat Ascension Ladder
Every minute on the minute for 10 minutes execute the prescribed number of Overhead Squats. On the first minute perform 1 rep, on the second minute perform 2 reps, on the third minute perform 3 reps… Continue climbing up the ladder in this manner until the number of Overhead Squats can not longer be completed in the one minute window of time allotted.

Athletes will use the following weights as guidelines.
Rx+: 135/95
Rx: 95/65
Modified: 75/55

Post scores to comments.

Impact/Focus #2: Bench Press
Warm-up as needed before completing the following workload for Bench Press.

Bench Press 5-3-3-1-1-1

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Posted in | 5 Comments

06.21.2016

IMG_4169“No toil, no honor,”–Lucian, 2nd Century Rhetorician

ANNOUNCEMENTS:
-This Sunday, June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Prepare to get some, freaks!

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Power Clean Triples
Warm up as needed (3 sets x 3 reps each) before working up to a challenging triple for Power Clean.

Power Clean 3-3-3-3-3

Notes: Athletes should attempt to complete 3 x Touch N’ Go repetitions; warm-up well in order to facilitate 5 working sets at 80% of a recent 1RM.

Post loads to comments.

”Practical Applications I”
Complete the following for time
10 x Push/Split Jerk (185/125lbs)
21 x GHD Sit-ups
8 x Push/Split Jerk (185/125lbs)
18 x GHD Sit-ups
6 x Push/Split Jerk (185/125lbs)
15 x GHD Sit-ups
4 x Push/Split Jerk (185/125lbs)
12 x GHD Sit-ups
2 x Push/Split Jerk (185/125lbs)
9 x GHD Sit-ups

Post scores to comments.

Skill Development: Pull-up Ascension Ladder
Every minute on the minute for 10 minutes execute the prescribed number of Pull-ups. On the first minute perform 2 reps, on the second minute perform four reps, on the third minute perform six reps… Continue climbing up the ladder in this manner until the number of Pull-ups can not longer be completed in the one minute window of time allotted.

Notes: Reps today may be assigned as deadhang for the first ascent, if there are minutes left on the clock after failing a round, athletes should begin again from the bottom the ladder and continue for as long as possible or time expires. Score will be highest rep load completed as well as total reps completed (volume scoring incentive for those making multiple ascents). Scale as necessary to band assisted Pull-ups (i.e., the Chase method).

Post scores to comments.

Posted in | 5 Comments

06.20.2016

IMG_6245ANNOUNCEMENTS:
– This Sunday June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Come on down and show them some support.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 5-5-5 (Wk11)
Work through the following sets of Back Squat using the percentage based sets outlined below.

To determine loads use 5-rep Back Squat established on 04.04.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Warrior’s Code”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Hang Power Snatch (75/55)
Push-ups
Sumo Deadlift High Pull (75/55)

Post times to comments.

Posted in | 5 Comments

06.17.2016

13445249_1084235078289157_2407258928708497166_n

Small Fry and Baby Stone made a quick stop by the 6am class. Mom and baby are doing great and will be back to workouts soon!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 Ring Support
10 x Hindu Push-ups
10 x ‘American’ KB Swings (24/16)
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk10)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (+5 to 10 lbs from last week)

Notes: Use your previously established Deadlift 5RM to determine loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Muy Caliente”
Complete for time
12-9-6-3 x Muscle-ups
Run 200m

Notes: After completing their set of muscle-ups the athlete will end each round with a 200m run.

Post times to comments.

Posted in | 4 Comments

06.16.2016

FullSizeRenderWarm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Handstand Training
Against a 15:00 clock, athletes will be working on various handstand skills. This includes but is not limited to the following:
Handstand Hold
Shoulder Shrugs
Shoulder Taps
Handstand Walks

Notes: Athletes will be guided through developing various aspects of the Handstand Skill set with a focus on competency kicking into the Handstand position, balance development drills, inverted movement capacity, and shoulder stability and awareness drills to outline a few examples.

Post scores to comments.

“Water, Land, Air”
Complete as many Rounds/Reps as possible in 15:00 of
Row 500m
7 x Front Squat (185/135lbs)
50 x Double-unders

Post scores to comments.

Skill Development
I. CFNE Bulletproof Shoulders Regimen:
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)

II. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Posted in | 1 Comment

06.15.2016

IMG_0118Warm-up Drills
I. Run 400m
II. 2 Rounds of
10 x Push-ups
5 x Snatch Grip Deadlift (45lbs)
5 x Barbell Row
5 x Power Snatch
5 x Klokov Press
III. Mobility

Impact/Focus #1: Power Snatch Singles EMOTM
Warm-up as needed before completing the following workload every minute on the minute for 12:00.

1 x Power Snatch.

Notes: Athletes should increase weight for as long as possible.

Post loads to comments.

Impact/Focus #2: Bench Press
Warm-up as needed (3 sets x 5 reps) before completing working to establish a 5-rep maximum bench press for the day.

Bench Press 5-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Posted in | 7 Comments

06.14.2016

IMG_7862Image: Congratulations to Mel and Draya on Graduation!

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Push/Split Jerk
Warm up as needed before completing the following workload of Push/Split Jerk

Push/Split Jerk 3-3-3-3 (90-95% 1RM)

Notes: Use recent rep records established on 05.11.2016 in order to determine individual percentage based training workloads.

Post loads to comments.

“Adorps”
21-15-9 for time
Thrusters (95/65lbs)
Slamball (40/20lbs)

Notes: If it’s big and heavy, clean it to get it started overhead more efficiently.

Post scores to comments.

Skill Development
I. Cumulative 2:00 of L-sit
II. Cumulative 2:00 inversion work (lockout stinkbug holds, handstand against wall, freestanding, etc)
III. Mobility

Posted in | 3 Comments

06.13.2016

IMG_0023Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x Hollow Rocks
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 5-5-5 (Wk10)
Work through the following sets of Back Squat using the percentage based sets outlined below.

To determine loads use 5-rep Back Squat established on 04.04.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Helen”
3 rounds for time of
Run 400m
21 x KB Swings (24/16)
12 x Pull-ups

Notes: This is a benchmark workout on our gym leaderboards. Get some, Freaks!

Post times to comments.

Posted in | 6 Comments

06.10.2016

FullSizeRender-40Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x KB Swings (24/16)
10 x Goblet Squats
10 x Hindu Push-ups
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk9)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (+5 to 10 lbs from last week)

Notes: Use your previously established Deadlift 5RM to determine loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Sabotaged”
3 rounds for total points of
1:00 x Wallball (20/14lbs)
1:00 x Ring Row
1:00 x Ring Dips
1:00 x Rest

Notes: In this workout you move from each of the stations after a minute of work for max reps. The clock does not reset or stop between exercises. This is a three-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep.

Post scores to comments.

Skill Development
5-10:00 of Mandatory Mobility and/or Foam Rolling

Posted in | 4 Comments

06.09.2016

IMG_0485Warm-up Drills
I. Run 400m
II. 3 Rounds of
3 x Rope Pulls Supine-to-standing
:20 x Prone Plank
10 x Walking Lunges (Samson)
III. Mobility

Impact/Focus: Push/Split Jerk
Warm up as needed before completing the following workload of Push/Split Jerk

Push/Split Jerk 2-2-2-2-2 (90% 1RM)

Notes: Use recent rep records established on 05.11.2016 in order to determine individual percentage based training workloads.

Post loads to comments.

”Disciplined Abs-in-use 2016”
For Time:
10 x Medicine Ball Cleans (40/20lbs)
20 x Toes-2-Bar/K2E’s
30 x Hang Clean (95/65lbs)
40 x GHD Sit-ups
50 x Squat Jumps
40 x Kneeling Slamball
30 x KB Snatch (24/16kg)
20 x Windsheild wipers (2ct)
10 x Hang Squat Cleans (95/65lbs)

Notes: Squat Jumps are +6” from overhead reach.

Post scores to comments.

Skill Development
I. CFNE Bulletproof Shoulders (Demo HERE)
Bullet Proof Shoulders CFNH Regimen:
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)

II. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Posted in | 2 Comments

06.08.2016

IMG_6682Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Front Squats
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Front Squats.

Front Squat 2-2-2-2-2 (23X1 Tempo)

Notes: Today’s front squats will include a :03 pause at the bottom of the squat. Click find out more information about the tempo meaning HERE.

Post loads to comments.

Impact/Focus #2: Bench Press
Warm-up as needed (3 sets x 5 reps) before completing working to establish a 3-rep maximum bench press for the day.

Bench Press 3-3-3-3-3

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Posted in | 3 Comments

06.07.2016

IMG_9570IMAGE: A new little Stone!

UPCOMING EVENTS:
– TONIGHT, June 7th @ 6pm our On-Ramp Class Commences.

Warm-up Drills
I. Run 200m
II. 2 Rounds of
7 x Barbell Row (barbell)
7 x Hang Power Clean (barbell)
7 x Push Press (barbell)
7 x Back Squat (barbell)
7 x Klokov Press (barbell)
III. Mobility

Impact/Focus: Power Clean Singles EMOTM
Warm-up as needed before completing the following EMOTM.
Every minute on the minute for 12:00 execute 1 x Power Clean.

Athletes should increase weight for as long as possible.

Post loads to comments.

“Frittle”
Complete for time
100 x Double-unders
Then…
10-8-6-4-2 x Handstand Push-ups
20-16-12-8-4 x KB Swings (32/24kg)
20-16-12-8-4 x Box Jumps (24/20”)

Note: After the 100 Double-unders complete 10 x Handstand Push-ups, 20 x KB Swings (American.), and 20 x Box Jumps; continue on to 8 x Handstand Push-ups, 16 x KB Swings, etc.

Post scores to comments.

Posted in | 5 Comments

06.06.2016

IMG_9941Image: Congratulations on your Spartan Race victory, Doc John!

UPCOMING EVENTS:
– This coming Tuesday, June 7th @ 6pm our On-Ramp Class Commences.

Warm-up Drills
I. Speed Rope 2:00
II. Coaches Choice: Play game (Spikeball, Pizza, or PVC game)
III. Mobility

Impact/Focus: Back Squat 5-5-5 (Wk9)
Work through the following sets of Back Squat using the percentage based sets outlined below.

To determine loads use 5-rep Back Squat established on 04.04.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Kuriosity Kills”
21-15-9 for time of
Row (kcal)
Overhead Squat (95/65lbs)
Burpees

Post scores to comments.

Skill Development
I. CFNE Bulletproof Shoulders (Demo HERE)
Bullet Proof Shoulders CFNH Regimen:
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)

II. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Posted in | 6 Comments

06.03.2016

IMG_1011UPCOMING EVENTS:
– This coming Tuesday, June 7th @ 6pm our On-Ramp Class Commences.

Warm-up Drills
I. Row 500m
II. 10-8-6 reps of
Deadlift (20/15kg)
Thrusters (20/15kg)
Abmat Sit-ups (butterfly)
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk8)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (+5 to 10 lbs from last week)

Notes: Use your previously established Deadlift 5RM to determine loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Portion Control”
5 Rounds, each individually timed. Rest 2:00 between efforts.
20 x Ground-2-Overhead (Bumper Plates: 45/25lbs)
20 x Thrusters (Barbells: 20/15kg)

Post scores to comments.

Posted in | 3 Comments

06.02.2016

Screen Shot 2016-06-01 at 8.16.13 PMUPCOMING EVENTS:
– This coming Tuesday, June 7th @ 6pm our May On-Ramp Class Commences. Yessssss.
– Spoiler Alert Events and Community Support Information has been updated. See right side column for details.

Warm-up Drills
I. Row 2:00
II. Coach’s Choice and/or
2-3 rounds of
:30 Arm Bar Stretch (each arm)
7 x Hindu Push-ups
10 x KB Swings
III. Mobility

“Elizabeth”
Complete 21-15-9 reps for time of
Clean (135/95lbs)
Ring Dips

Post times to comments.

Impact/Focus: “Black Lung III”
Choose one of the three C2 Rowing options below
I. 3 Rounds of Row 1000m x 2:00 Rest
II. 5 Rounds of Row 500m x 1:00 Rest
III. 12 Rounds of :30 x Max Distance x :20 Rest

Notes: Compare scores to 08.20.2015’s post found HERE .

Post scores to comments.

Posted in | 5 Comments

06.01.2016

IMG_0514 (1)UPCOMING EVENTS:
– This coming Tuesday, June 7th @ 6pm our May On-Ramp Class Commences. Yessssss.

Warm-up Drills
I. Speed Rope x 2:00
II. Coaches Choice (Spikeball, Pizza, PVC game)
III. Mobility

Impact/Focus #1: Back Squat 5-5-5 (Wk8)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

Impact/Focus #2: Push/Split Jerk
Warm up as needed before completing the following workload of Push/Split Jerk

Push/Split Jerk 3-3-3-3 (85% 1RM)

Notes: Use recent rep records established on 05.11.2016 in order to determine individual percentage based training workloads.

Post loads to comments.

Skill Development
3 rounds for quality
8 x Barbell Row
10 x Back Extensions/Glute-ham Raises
:15 L-sit Hold
10 x Ab-wheel Rollouts

Notes: Increase Barbell Row weight each round if possible; scaling to Dumbbells may prove a better movement for some athletes. Pro’s and Con’s will be shared for consideration if applicable.

Posted in | 2 Comments

05.31.2016

IMG_0676Thank you to all our athletes, friends, and family (near and afar) who joined us to honor our fallen heroes on Memorial Day.

IMG_0496

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
7 x KB Swings
7 x Hollow Rocks
7 x Supermans
III. Mobility

Impact/Focus: KB Swings
Complete the following every minute on the minute for 10:00.

:30 Max Reps x KB Swings
:30 Rest

Notes: If weight’s change during this evolution they should increase in weight/challenge. If failure occurs, rest a full 1:00 and get back in the fight.

Post total reps to comments.

 

 

 

IMG_9326“Alternative Measures”
Complete 3 rounds for time of
Row 500m
30 x Anchored Abmat Sit-ups
20 x Kneeling Slamball (30/20)

Post times to comments.

Posted in | 2 Comments

05.30.2016

murph3-582x319“No greater love than this, that he lay down his life for his friends.”
–John 15:16

Today we honor the memories of our fallen comrades by enduring the workout named in honor of Navy Seal Medal of Honor recipient 1st Lt. Michael Patrick Murphy.
Heats begin at 10am and 11am sharp. We ask that athletes arrive 15-20 minutes prior to the WOD commencement in order to facilitate individual warmup and mobility preparation.

“MUPRH”
For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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

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.

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

Post time to comments.

Understanding the Significant of the Memorial Day Hero WOD “MURPH”
The following article excerpt and link details the events and circumstances surrounding the ultimate self-sacrifice for their brothers in arms and country of peers that these men made.

Link to full BOX LIFE MAGAZINE Article found HERE.

Excerpt: ” ‘MURPH’ is named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005. He was 29-years-old. After graduating from Penn State University in 1998, Murphy rejected offers to attend law school and instead accepted a commission in the United States Navy and became a SEAL in July 2002. For a man whose nickname was ‘The Protector’, the decision made perfect sense. In fact, when Murphy was in the 8th grade, he was suspended from school for fighting with bullies that were trying to shove a special needs child into a locker. And Gary Williams, author of “Seal of Honor,” a biography of Murphy, recounts a story where Murphy protected a homeless man who was collecting cans from a gang of thugs.

Navy_SEALs_in_Afghanistan_prior_to_Red_WingIn early 2005 Murphy was assigned to SEAL Delivery Vehicle Team ONE as officer in charge of Alpha Platoon and deployed to Afghanistan. In June of that year, Murphy was leading a four-man reconnaissance team in Kunar province as part of a counter-insurgent mission (the other men in Murphy’s team were Danny Dietz, Matthew Axelson and Marcus Luttrell).

During the mission the team encountered a group of local goat herders. A discussion was held among the four SEALs regarding the rules of engagement and what they should do with the herders, who were being held at gunpoint. Eventually the men decided to release them, but not soon after the SEALs were surrounded and ambushed by an overwhelming Taliban force. Murphy, who was trying to reach HQ via satellite phone, willingly exposed himself to enemy fire by stepping into a clearing where he might get a signal to make the call. Murphy was shot in the back, but still managed to calmly complete the call for reinforcements and return to his position to continue the fight with his men. HQ sent an MH-47 Chinook helicopter to rescue the team, but while attempting to set down in rugged terrain, the helicopter was hit by a rocket-propelled grenade, killing all 16 men on board.

Murphy, Dietz, and Axelson were all killed in action. Luttrell was the only survivor and was eventually rescued after several days of wandering the mountain and being protected by the people of an Afghan village…”, Read the entire article by following the link above.

Thank you to all of our community for honoring this holiday in such a profoundly special way.

Posted in | 3 Comments

05.27.2016

IMG_2479UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”. We will be running heats starting at 10 & 11:00AM ONLY. Please plan to arrive early to warm up appropriately.

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x KB Swings
10 x Abmat Sit-ups
10 x Wallball (20/14)
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk7)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016 linked HERE.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)

Notes: Use your previously established Deadlift 5RM to determine loads for today.

1-Rep Maximum/Percentage Calculator (Click HERE)
httpt loads to comments.

“Abbatoir V”
Complete 6 rounds (:30 work/:20 rest)
Wallball
Russian Twists (50/35lb DB)
Ring Row

Post scores to comments as total reps per movement.

Skill Development
I. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
II. CFNE Bulletproof Shoulders (Demo HERE)

Notes: Psssst… Get aggressive in mobilization and myofascial release/trigger point therapy in preparation for Memorial Day “Murph”.

Posted in | Leave a comment