BUY-IN:

400m Run

Scale 10-1: Push-Up/V-Ups

Skill:

Max Double Unders

WOD: 

For Time:

25 Hand Stand Push-Up

50 Toe-To-Bar

800m Run

75 PP (75/55)

100 Double Unders

Make sure you are putting your equipment away!  Yesterday after Memorial Day Murph, Christin and Dustin stayed after and cleaned up all the boxes, bands and chalk laying around. If you use something, put it away when you’re done with it!  If someone else uses it after you, then that person should put it away!

BUY-IN:

400m Run

Plyos

10 Inch Worms

Strength: 3 Rounds

Max Reps Bench Press (@ BW)

15 KBS (24/16kg)

WOD: (3) 5min Rounds for Reps

200m Run

20 Double Unders

6 Burpee Pull-ups

*at the end of each round, you must hold a chin-over-bar for :20.

*if you cannot hold for :20, then you must subtract 10 reps from you score before you begin the next round.

June 28th, 2005

In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005. Lt Murphy had a favorite workout he would do to prepare for his deployments. He was an avid Crossfitter and would make sure he wore his body armor for this workout, which he started calling “Body Armor” After his death, the crossfit community renamed it, it would now be referred to as “Murph”. A very demanding workout had just been given a name, and a soul.

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 satelite 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, severly 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 menber to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam.

Today we honor him and the rest of our Armed Forces by performing “Murph.”

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, any way you want.

Happy birthday to coach Sara!!

BUY-IN:

2 Times Through:

10 SS

10 Squats

10 Pull-Ups

Fence Drills

Strength WOD: 

5-5-3-3-1-1-1-1 Reps of:

OHS to Max

WOD:

4 RFT:

400m Run

20 Box Jumps (30/24)

20 KBS (24/20)

Anyone watch Drew destroy the push-presses at Regionals and wonder how in the heck he could crush them so hard? Well, it takes practice, and more practice. So here, have some practice!

BUY-IN:

400m Run

Plyos

Mobility WOD: 

Roll/Ball

WOD:

Run 1600m

50 Push-press (75/55)

Run 800m

40 Push-Press (75/55)

Run 400m

30 Push-Press (75/55)

Katherine and James Noll are a pretty solid MCFSA CrossFit couple. Their deep dark secret: they love CrossFit so much, they sometimes do WODs at home. Today we honor these rockstars with “The Noll” WOD- one of those WODs that they like to perform at home. Enjoy!

BUY-IN:

Jump Rope

Endurance WOD: 

2k Row Time Trial

or

1 Mile Run

WOD:

“The Noll”

100 Double Unders

100 Push-Ups

100 Double Unders

100 Sit-Ups

100 Double Unders

100 Squats

100 Double Unders

Mission CrossFit SA is now an Official Progenex CrossFit Facility!  You have been able to order Progenex and their amazing Recovery and More Muscle formulas via our website, but now come stop in the gym and pick a bag or single serving size for yourself!  Many of our coaches swear by and use it on a daily basis.  Ask them about it come get some information regarding it.

BUY-IN:

2x Through:

20 PVC Pass Throughs

20 LHPU

Fence Drills

300m Row

Skill/Strength: 

KB OHS (16/24)

3×5 each arm

Rope Climbs

WOD:

15 Minute AMRAP:

9 Thrusters (115/75)

12 Chest-To-Bar Pull-Ups

Beat Mode Paleo Challenge Results are in!  Congrats to all the winners, and make sure to come pick up your prizes!

Women:

Velvet Minnick – Tied for 1st Place

Collane Bramblett-West – Tied for 1st Place

Ashley Zachry – 3rd Place

Men:

Juan Garcia – 1st Place

Bryan Catalani – 2nd Place

Peter Harenda – 3rd Place

BUY-IN:

400m Run

Ladders

Strength WOD: 

3 Sets (2:00)

Max Reps – Back Squat (135/95)

WOD: 5 RFT (20min Cutoff)

400m Run

21 Burpees

21 V-ups

Thank you to everyone who came to our 2 Year Anniversary Party!  We had a great time and a lot of you got to meet people outside of your regular class times, which is always great.  The past two years have been quite a journey and I know there will be plenty more to come.  Thank you again, we couldn’t have done it without all of you!  And for those of you that missed our party, you missed this as well…

2 Year Anniversary Party Tomorrow 11:00am – 3:00pm!

WARM-UP:

400m Run

Ladders

STRENGTH:

3 x 8 Deficit Deadlifts (75% of DL)

WOD:

200m Run

50 Box Jumps (24/20)

200m Run

40 T2B

200m Run

30 KBS (32/24)

200m Run

20 Burpees

200m Run

10 Clusters (135/95)