(479) 644-8108

Saturday May 31st

Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

WOD

Alexander

5 rounds for time of:
31 back squats, 135/95
12 power cleans, 185/125

Friday May 30th

For Time
Buy In 
100 Double Unders

3 RFT:
15 Deads, 275/185
9 GS Box Jumps 30/24 

Buy Out
Followed by:  100 Double Unders

Thursday May 29th


Key points about video. Rich’s form did not change from the first rep to the 30th rep. Stay consistent. You can squat, power, or split here. 

WOD
“Isabel”
30 Snatches 135/95

OR

“Heavy Isabel”
30 Power Snatches 175/125

Looking at roughly 10:00 minutes here. If you want to go heavier that’s fine. Just keep then time in mind here

Tuesday May 27th

10-9-8-7-6-5-4-3-2-1 reps of 
S2OH
5-10-15-20-25-30-35-40-45-50 reps of
Dubs

S2OH Loads
1-155/105
2-135/95
3- 115/85

*CA Dubs must be UB. If you miss complete 1-2 MU then pick up where you let off

Monday May 26th

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

On June 28, 2005, deep behind enemy lines in the Hindu Kush Mountains of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission tracking a high value target (terrorist). The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz, Sonar Technician 2nd Class (SEAL) Matthew Axelson and Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell quickly found themselves in a fierce firefight with a much larger enemy force of more than 100 terrorist.  The enemy launched a well-organized, three-sided attack on the SEALs.  The firefight continued relentlessly and approximately 45 minutes into the fight, pinned down by overwhelming forces, Dietz, the communications petty officer, was shot and unable to make a distress call for assistance.

Despite the intensity of the firefight and suffering grave gunshot wounds himself, Michael Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire.  This deliberate and heroic act deprived him of cover and made him a target for the enemy.  While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in.  At the end of the call Michael Murphy calmly said “thank you” and returned to his cover position with his men and continued the battle.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of one of the SEALs (Marcus Luttrell) and the recovery of the remains of the three who were killed in the battle.

Lt. Michael Murphy was awarded the US Medal of Honor (https://www.youtube.com/watch?v=hEVDNZg33FE ) for his actions in battle that day.  Murphy used CrossFit to forge elite fitness and this workout was his favorite which he named “body armor.”  To honor him within the CrossFit community this workout will forever be dedicated to him and called “Murph.”

WOD

“MURPH”

For time:

Run 1 mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 mil

*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

CLASS TIMES
Weekend Hours
we will open at 7 am and kind of run an open gym format. We will go until 12:00. Doors close at 12. Please don’t show up at 11:30 and be able to finish the work out. THANK A VETERAN TODAY…..

Sunday May 25th

Teams of two

5RFT of

11 Front Squts 185/135 (From floor. can Sq clean first rep)
15 C 2 B Pull Ups
30 Dubs *
1000m Row (250m Increments must be completed at some point(

*CA FS 205/145, C2B, Unbroken Dubs If you miss on dubs team must complete 5 burpees total not each