A+ R A-

W.O.D.

 

LIEUTENANT MICHAEL P. MURPHY
UNITED STATES NAVY

FOR SERVICE AS SET FORTH IN THE FOLLOWING

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.

SIGNED GEORGE W. BUSH


Shortened hours today, 10am-Noon. We will only run one class starting at 10, please show up on time if you want to participate.

WOD

"Team Murph"

In teams of two complete the following: (one partner rests while the other performs the movement)

 

1 mile run

100 - Pull-ups

200 - Push-ups

300 - Air Squats

1 mile run

-For time-


Every Partner will run the 1 mile run together and you may break the movements up, i.e. 10 pull-ups, 20 push-ups, 30 air squats for 10 rounds.

For any additional person added to your group we will add 25 extra reps to each movement, but we will not increase the distance of the run.

 

Lt. Michael P. Murphy USN


So much has changed since the 2009 CrossFit Games

 

Open Gym from 10am-1pm

Please put away any equipment you take out and use.

 

Tomorrow we will have shortened hours here at CFMG, 10am-Noon. We will hold only one class at 10am and the WOD will be a "Team Murph". More info. on the WOD coming Monday

Bring a partner today, or we'll provide you with one.

 

WOD

In teams of two

Buy in: 600m run

100 KB Swings (53#/35#)

100 Static KB goblet lunges (53#/35#)

100 Double unders

100 Wall ball shots (20#/14#)

Cash out: 600m run

-For time-


Both partners will run at the same time during the "buy in". You can not start the movements until both partners have finished the run. You must move through the movements in order, with one partner working at a time. Both partners will run at the same time during the "cash out". When the last partner crosses the finish-line time will end.

If there is a group of three we will increase the reps to 125, but the run distance will stay the same. All other rules apply.

 

Monday (5/30) we will have shortened hours here at CFMG, 10am-Noon. We will hold only one class at 10am and the WOD will be a "Team Murph". More info. on the WOD coming Monday

 

Free Beginner WOD at 10 am

As Many Rounds/Reps As Possible (AMRAP) in 12 min

10 Push-ups

15 Air Squats

10 KB Swings

200m run


Join us at CrossFit Invictus this Saturday for their third Olympic Weightlifting Comp. More info. here.

 

Please take a moment to fill out/answer some surveys, anonymously of course, if you've taken a class coached by Mark L. or Casey L. They are finishing their CFMG Coaches Prep. Course this week and any feedback you have will help.

Also, please fill-out similar surveys for IanGeo, and Dawn. Thank you!

 

SWOD

A1) Push-press 10/10/8/8/8

A2) Plank hold 30 sec. x4


WOD

AMRAP in 7 min

7 Thrusters (115#/85#)

14 Bar-facing burpees

 

CrossFit Thrusters

Caveman Chili

The Joys of Helping Your Friends Move


Checkout Your Gym in the Affiliate Snapshot

 

WOD

Buy in: 50 Double unders

5 Rounds

10 Knees-to-elbows

10 overhead squats (95#/65#)

200m run

Cash out: 50 Double unders

-For time-

 

CrossFit Push-up standards

Overhead Squat, the ultimate exercise?

CrossFit Endurance POSE running, "the fall"

How are you aligned when picking the bar up from the floor?

This coming Monday (5/30) we will have shortened hours here at CFMG, 10am-Noon. We will hold only one class at 10am and the WOD will be a "Team Murph". More info. on the WOD coming Monday

SWOD

Snatches 6/6/4/4/4

Receiving the barbell in a power snatch position (above 90 degrees) will be acceptable, but please realize in order to snatch the maximum amount of weight for a given set you'll need to pull yourself under the barbell and receive it in a full squat (below 90 degrees). Watch how Kendrick Farris pull-ups himself under the bar after reaching full extension.

Dim lights Embed Embed this video on your site


WOD

21-15-9

Barbell Shoulder to Overhead (135#/95#)

Box Jump (24"/20")

-For time-

 

20 Step Story of a Typical CrossFitter

CrossFit Box Jumps

Coach Glassman Coaches the push-press

Athletic Skill Levels

Have a good pic of yourself in your CFMG t-shirt? Send it to us.

 

WOD

AMRAP in 20 min

3 Bar Muscle-ups (Sub = 10 toes-to-bar)

6 KB Swings (70#/53#)

9 Burpees


Dim lights Embed Embed this video on your site

 

If you've signed up for the CFMG Nutrition and Lifestyle Course, your session starts at 6pm tonight. Come ready to learn!

 

Kettlebell Swings

The Bacon Bummer



Kelly and Chad in Turks and Caicos on their Honeymoon

 

WOD

AMRAP in 6 min

50 Air Squats

25 Push-ups (hand-lift)

Rest 2 minutes then

3 rounds for time

15 Power Snatches (75#/45#)

15 Pull-ups

 

Rest 2-3 min then

100 Ab-Mat sit-ups

 

Pervasive and Persuasive: Food, TV, and our Kids

We've Been Fed a Pyramid Built of Processed Food Bricks

Page 155 of 161

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