Memorial Day Murph

Today we honor the men and women who have lost their lives fighting for our freedoms. The CrossFit community usually does the Hero WOD named “Murph” after LT. Michael P. Murphy.

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satellite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severely injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service member to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam.
Memorial Day Murph

As we remember and honor those that have given the greatest sacrifice, we push ourselves a little harder today.

Good flag placement!

WOD

“Murph”

  • 1 Mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1 Mile Run

*Partition the pull-ups, push-ups, and squats as needed. It is recommended to do 20 rounds of “Cindy” by doing 5 pull-ups, 10 push-ups, and 15 air squats per round. Start and finish with a mile run. If you’ve got body armor or a twenty pound vest, wear it.

Our mile loop is actually about 1.05 miles, so we worked extra hard! I finished my first run in 6:42, which is about a 6:22 mile, reaching my goal of sub 6:30! The heat and humidity were brutal today. My total time was 44:26 and that second run probably took about 8 minutes. I was dying and could tell I was dehydrated at that point even though I drank nearly an entire 24 oz bottle of water during the WOD. I did end up expanding a blister I formed during yesterday’s workout. At least it hasn’t ripped open, so it should heal faster. All sets of pull-ups and push-ups were done unbroken, and quite a few of the squat sets were as well.

We had 30 people show up on a holiday to do one of the hardest workouts in CrossFit. That’s amazing. I’m so proud to be a member of this community. After the workout, Survival Fitness held a Paleo BBQ, which was perfect since most of us are participating in the Paleo Challenge. Great food with great people. Here’s a look at the T-shirts you get for donating.

Memorial Day Murph 2012 T-Shirt Front
Memorial Day Murph 2012 T-Shirt Back

Garage WOD

My buddy Mo came up for a couple of days to visit and wanted to try some CrossFit. Today we worked out in my garage with the limited equipment I have.

Warm-up

Tabata Mash-up

  • High Knees
  • Plyo Lunges
  • Butt Kicks
  • Mountain Climbers

If you aren’t used to the intensity, this can be a tough 16 minutes, but he hung in there. Plyo lunges were fun in a Tabata.

WOD

4 Rounds

  • 1m Man Makers
  • 1m Air Squats
  • 1m KBS (Russian)
  • 2m Rest

We alternated who started with Man Makers and who started with KBS, but always kept Air Squats in the middle. Doing Man Makers first and KBS as the 3rd exercise was definitely easier. We counted total reps for each round, so this was like 4 mini-WODs in one. I got 82, 81, 68, and 73 reps in my rounds. I had 4 Man Makers for each of the first three rounds, but only managed 2 in the last one, due to time lost in transition. We used my 50# KB for the swings and went with 45# DBs for the Man Makers. That’s a nice jump for me and was challenging.

Finisher

10 Rounds

  • Sprint Driveway (down and back)
  • 20 Russian Twists

I used a 25# DB for the Russian Twists and Mo actually did leg lifts instead because of a lower back issue. Time to complete that was 6:24.

Weak with Heavy Overheads

Yesterday I was going to give an update on the Paleo Challenge, but forgot. The challenge officially started last Wednesday, but I started on Monday. After one week I lost 5 pounds and dropped 1% off my body fat. I posted A Week of Strict Paleo on my main blog that outlines what I ate and gives a bit more info if you are interested.

Today is the sorest I’ve been full-body-wise in a long time. Those prowler sprints from yesterday and the back squats on Sunday did a number on my body.

Warm-up

5 rounds:

  • 15 MB Full Squat Cleans
  • 150m Run

Pretty easy warm-up. I used a 20# MB and finished in 8:55.

WOD

  • 1-2-3-4-5-6-7-8-9-10 Clean & Press
  • 1 round of “Cindy”

First, I’ll explain how this works. The number of Clean & Presses increases each time around, but there is only 1 round of “Cindy” to do each round. Make sense? Good. What’s a round of “Cindy” you ask? It comes from the benchmark girl WOD of the same name and is:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

I’m not sure what it is, but when there is heavy overhead work with a lot of reps I really struggle. Look back to the WOD that had fifteen 95# thrusters in each of 5 rounds as an example. Today had a similar outcome. Maybe it has something to do with my height and long arms. Or maybe I’m just a weak-ass pussy!

I used 135# for the clean and press and snuck under the 33 minute time limit, with 2 seconds to spare, for a time of 32:58. The rounds of “Cindy” were actually pretty easy. I did all of the pull-ups and push-ups unbroken each round. I usually split up the air squats to 10-5, but should have pushed myself more there because my endurance fades fast with air squats.

I was going along and for some stupid fucking reason decided to figure out how many reps were left. In total you have 55 clean and press to do, half of those (27) are in the last 3 rounds! I tried to keep pushing as much as I could, but I was gassed. It was a great workout though and I’ve been wanting to get in some moderately heavy clean work, so that was great. The “Cindy” rounds were a good primer for Monday’s Memorial Day Murph.

Since it took me so long to do the WOD I didn’t get to do the Finisher, which was ten 40-yard sprints with a walk back as the rest.

Prowler Sprints

I wasn’t feeling all that motivated today when I was deciding which class to attend tonight. I’m not sure if the busy day with multiple WODs yesterday or walking 18 holes of golf this morning took a lot out of me. I ended up going to the 5:30pm class and felt fine once I got moving.

Warm-up

3 rounds

  • 1m MB Russian Twists
  • 1m MB V-ups
  • 1m Plank
  • 1m Bicycles
  • 1m “Mystery”
  • 1m Rest

I used a 20# MB for Russian twists and V-ups. Each round, the “Mystery Move” changed; first we did side planks, then flutter kicks, and ended with prayer crunches. I was really feeling a burn during this ab circuit due to the leg lifts I did yesterday.

WOD

50 reps of each

  • Air Squats
  • Burpees
  • Box Jumps
  • KBS (Russian)
  • Close-grip HR Push-ups
  • Plyo Lunges
  • Pull-ups
  • Sit-ups

I used a 24″ box and a 53# KB. Since I flew through everything, I did full sit-ups to make it harder. I finished in 23:22 and then did 12 reps on the GHD as a bonus.

The close-grip HR push-ups were a bit awkward because you have to keep the hands far enough apart that you can lift them off the ground when your chest is laying down. Pull-ups felt really good and my kip is getting dialed in. I need to learn those butterfly pull-ups soon.

Strength

10 Sets

  • High grip Prowler sprint
  • Low grip Prowler sprint
  • Rest

Finally I got to use the Prowler! I probably won’t be too excited when I feel the effects tomorrow. Stayed after class a bit to finish these. The Prowler was loaded with 180# of weights so I’m guessing over 200# total. The distance was probably 25-30 yards each way. The high grip wasn’t too bad, but the low grip took everything I had to get the Prowler moving, was much slower pushing, and got harder each time. Here’s a video of Casey and I. I’m shown first pushing it back to our starting line.

One Month Paleo Challenge

We’re doing a one month Paleo Challenge at Survival Fitness. Everyone has to keep a food journal to work on a point system. You get 5 points to start the day. Bad things like a cheat meal or alcohol are negative points, but you can ears extra points by doing a WOD at the gym, getting 8 hours of sleep, or drinking 1/2 your body weight in ounces of water. Everyone has their body fat taken at the beginning and does a benchmark WOD. We’re going to randomly be put on teams. Scoring is 50% body fat change, 25% WOD improvement, and 25% food journal points.

It was only $25 to join and I need something to get me on track to those abs I want, so I figured being part of a team will hold me more accountable. So I get to class, weigh myself, and have my body fat measured with the handheld device. It read 12.3%! Yeah right! If I was that low you’d already be seeing my abs. The Withings scale puts me consistently at 16-17% which is more realistic. With such a low starting number, I won’t be winning the body fat portion of the competition so I’ll have to make up for it in the other parts I guess.

Warm-up

  • 30 Air Squats holding PVC vertical in front
  • 20 PVC Pass-thrus
  • 30 PVC OHS
  • 4 partner rounds (alternate each round)
    • 50 Jumping Jacks
    • 50 Butt Kicks
    • 50 High Knees
    • 50 Lateral Hops
    • 50 Mountain Climbers

WOD

For the Paleo Challenge benchmark, we did 5 different AMRAPs and totaled up our reps. We partnered up so that we could count each other and get a bit of rest.

5:00 AMRAP

  • Burpees

4:00 AMRAP

  • Wall Balls

3:00 AMRAP

  • Air Squats

2:00 AMRAP

  • KBS (Russian)

1:00 AMRAP

  • AbMat Sit-ups

I did 82 burpees, 77 wall balls (20# MB), 101 air squats, 76 KBS (53# KB), and 67 sit-ups for a total of 403 reps. Doing the air squats right after wall balls was the worst and my score showed compared to others in the class. I pushed pretty hard, so it’s going to be interesting to see how my numbers come out a month from now.

Update: After all classes finished for the day, I had the 4th best score.

Hero: Erin

Even though I worked out or ran Monday through Friday, I still put on 5 pounds during the week due to all of the food and deserts I ate at the work meetup in Florida. I’m home now so will get back to Paleo and should be able to drop the weight by the end of the week.

Today was my first workout at the new Survival Fitness location. The pull-up rig is much nicer than the moving bars at the old location, because this thing doesn’t budge.

Warm-up

  • 4 rounds
    • 15s Jumping Jacks
    • 15s Air Squats
    • 15s Mountain Climbers
    • 15s Squat Jumps
  • 30 Squats (holding PVC as if it were a pole)
  • 20 PVC Pass-thrus
  • 30 PVC OHS

WOD

“Erin”
Five rounds

  • 15 DB Split Clean
  • 21 Pull-ups

The workout calls for 40# DBs, so that’s what I used. The split cleans ended up being much harder than expected. I split them up into 3 sets of 5 during every round. In the first round I knocked out 15 kipping pull-ups in a row for a new unbroken PR (beating 12 as my previous best). I finished in 21:13.

For the rest of the class we did some mobility work.

Overlooking the Beach

Yesterday I took a well-deserved rest day after the race. Flew out to Seaside, FL and will be here all week for a meetup with some people from work. This morning I headed out for a run and a WOD on the beach. I ended up doing my WOD on the flat part of this stairway with a view.

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Not a bad way to start the day!

I ran a 1.1 mile warm-up.

WOD

8 Tabata Rounds:

  • Plank (on hands)
  • Push-ups
  • Sit-ups
  • Air Squats

Then I ran back the 1.1 miles again at a faster pace.