Skip to content

5.28.12 Monday

May 27, 2012

Memorial Day Murph

1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

10 am WOD class only
Noon cookout pitch-in

20120527-220012.jpg

20120527-220517.jpg

5.27.12 Sunday

May 27, 2012

Gym: Closed Today

Memorial Day Schedule

10am: CrossFit Fishers 3rd annual Memorial Day ”Murph” Challenge
Noon: Pitch-In / Sarra’s going away party
Hydrate, Hydrate, Hydrate….

WHO CAN PARTICIPATE: Anyone. You don’t have to be a Navy SEAL (it just helps…)
WHAT IS MDM: A yearly Memorial Day Fundraiser based on a workout called “Murph” hosted at venues all over the country
WHEN: On Memorial Day
WHERE: CrossFit Fishers
WHY: To honor fallen military members with our pain and sweat, (some tears and blood too I’m sure), and to raise money for charities supporting military causes.

Go to www.memorialdaymurph.com for more information or to donate to get a MDM shirt like Todd is wearing in the pic.
Shirts will be available until the end of the week and cost $35.00.

20120527-004326.jpg

5.26.12 Saturday

May 25, 2012

9am open gym
10am WOD Class
11am foundations/free baseline

20120525-224942.jpg

5.25.12 Friday

May 24, 2012

“Grace”
30 clean and jerks 135/95

20120520-194533.jpg

Memorial Day Schedule and WOD

May 24, 2012

20120524-112649.jpg

Memorial Day Murph

Why we WOD:
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.

When: 10:00am (ONLY class of the Day)

Food: Pitch-In / Sarra’s going away party: Noon

WOD:
Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Scaling options too

5.24.12 Thursday

May 23, 2012

Deadlift
5-3-1-1

Cash Out
4 rounds of:
400 m run
10 SDHP 95/65
10 Ring Dips

20120520-194110.jpg

5.23.12 Wednesday

May 22, 2012

800 m run
21 jerks 125/85
21 box jumps 24/20
21 k2c
400 m run
15 jerks 125/85
15 box jumps 24/20
15 k2c
200 m run
9 jerks 125/85
9 box jumps 24/20
9 k2c

20120520-193710.jpg

5.22.12 Tuesday

May 21, 2012

Clean Jerk
5-3-1-1

Cash Out
“Death by Squats Cleans”
1st min 1 squat clean (75% of 1RM)
2nd min 2 squat cleans
3rd min 3 squat cleans
Etc…
Until you can’t complete the giving task within the minute.

20120520-184602.jpg

5.21.12 Monday

May 20, 2012

Snatch
5-5-5 (15 mins)

Cash Out
AMRAP in 7min of:
200 m run
10 Overhead Squats 125/85
10 Pull-up

20120520-183045.jpg

5.20.12 Sunday

May 20, 2012

Open Gym 1pm-3pm

20120520-093350.jpg

Follow

Get every new post delivered to your Inbox.