WORKOUT OF THE DAY
Memorial Day

Athletes:

CrossFit Hierarchy will be closed Monday, May 27, in honor of Memorial Day. We will resume our normal schedule on Tuesday, May 28.

Memorial Day Murph

http://crossfitacadia.com/author/kevin-daigle/page/4/

 

Memorial Day “Murph” is a CrossFit tradition that honors the life of Lt. Michael Murphy, a Navy SEAL killed in combat on June 28, 2005 in Afghanistan. He was a dedicated SEAL and avid CrossFitter; completing “Murph” is a mission, a duty, an honor, and a privilege.

On June 28, 2005, Lt. Murphy led a four-man SEAL team on a reconnaissance mission deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan. The  mission was compromised when the team was spotted by local nationals, who reported its presence and location to the Taliban.

A fierce firefight erupted between the four SEALs and a much larger enemy force of more than 50 anti-coalition militia.  The enemy launched a well-organized, three-sided attack on the SEALs, forcing the team deep into a ravine.

Intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, Lt. Murphy 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. Lt. Murphy picked it back up and completed the call, an act that ultimately led to the rescue of Lt. Luttrell and the recovery of the remains of the three who were killed in the battle.

“Murph”
1 Mile Run
100 pull ups
200 push ups
300 squats
1 Mile Run

If you have a 20lb weighted vest or body armor, wear it.

May 23

REMINDER: There will be no Noon WOD on Friday, May 23.  

Skill Work:
15 minutes of open skill work. Use this time to work on stuff you suck at.

Conditioning:
15-12-9-6-3
Deadlifts (225/155)
Handstand Push-ups

Firebreather

As CrossFit boxes go, we’re pretty lax about punctuality. People roll in 1-5 minutes late on occasion, nbd. We’ll give them shit but they can usually jump right into the warm up without disrupting class. But we have to draw to the line somewhere, which Leo found out last week when he showed up 10 minutes late for a 7:00pm class.

“Sorry bro, too late,” Tyler said, quite reasonably. Leo was not exactly a first time offender, and the class was already done warming up and had moved on to mobility.

The 7:00pm WOD is the last class of the day on Wednesday, so this meant no workout for Leo. He kind of stood by the door for a few minutes, in seeming disbelief, perhaps hoping Tyler might change his mind. When it became obvious that wasn’t going to happen, he shook his head, visibly pissed off, and left.

20 minutes later, Leo jogs by the gym. He dashes by the window in full stride, heading west down Kalorama. The whole thing lasted less than five seconds, but Tyler and I both saw it. We exchanged looks, grinning at each other.

Homeboy went on a fucking run.

Leo joined Hierarchy two months ago and has since lost at least 20lbs. I hear people ask him about it all the time – how is he doing it? What’s his secret? He just shrugs and flashes this kind of slightly embarrassed smile, as if he doesn’t even know himself.

But I do.

He’s a Firebreather.

Firebreather – Fie-r-bre’-th-er: (n) 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete.

Being a Firebreather has nothing to do with your Fran time, your 1 rep max backsquat, or your ability to do butterfly pull-ups. Firebreather is an attitude, a state of mind.

Leo had a choice that night: he could have accepted defeat and gone home. He could have used it as an excuse to not workout – hey, he tried. As excuses go, it would have been pretty legit. Maybe it wasn’t meant to be tonight. Instead, he decided to Fuck. That.

It’s the same attitude he brings to the gym everyday. Leo doesn’t just do the workouts, he tries to break them in fucking half.  He pushes through the burning in his lungs and the pain in his muscles because no one asked for their opinion. He rarely has the fastest time or gets the most rounds, but he finishes every WOD on his back in a puddle of his own sweat.

What you get out of CrossFit is directly proportionate to what you put in. You can come and work decently hard and see decent results. Or you can show up ready to tear the roof off and breathe fire at every workout. That’s what Leo does, and it makes all the difference.

If you’re looking for the secret to his success, look no further than the fire. 

May 22

Strength:
Weighted Ring Push-ups: 4 x Max Effort

Conditioning:
For time:
15 Push-ups
20 Box Jump-Overs (24/20″)
30 Wallballs (20/14#)
40 Double-Unders
50 Plank Hold
40 Double-Unders
30 Wallballs (20/14#)
20 Box Jump-Overs (24/20″)
15 Push-ups

May 21

Power/Skill:
15 minutes to establish a 1RM Power Snatch

Conditioning:
10 minute EMOTM:
1 Power Snatch @ 80% of 1RM
5 Overhead Squats

May 20

Athletes:

After 3 weeks of intense voting, 7:00am has edged out 5:00pm as the most popular choice for our newest class time. 7:00am classes have been added to the FrontDesk schedule and are effective immediately.

We received a lot of interest in both times, so expect to see a 5:00pm option in the near future… but for now, see you at 7:00am!

Strength:
Weighted Chin-ups: 3-3-3-3

Conditioning:
21 minute EMOTM, alternating:
Max Effort Row (cals)
12 Ring Dips
20 Second L-Sit Hold

May 19

Athletes:

After 3 weeks of intense voting, 7:00am has edged out 5:00pm as the most popular choice for our newest class time. 7:00am classes have been added to the FrontDesk schedule and are effective immediately.

We received a lot of interest in both times, so expect to see a 5:00pm option in the near future… but for now, see you at 7:00am!

Strength:
Strict Press: 3-3-3-3-3

Conditioning:
15 minute AMRAP
15 KB Swings (24/20kg)
20 Air Squats
15 Hollowrocks

May 17

WOD:
5 Rounds, for time:
5 Handstand Push-ups
10 Power Cleans (155/105#)
400m Run

May 16

Skill:
15 min of open skill work. Use this time to work on stuff you suck at.

METCON:
21-15-9:
Pull-ups
Box Jumps
Overhead Walking Lunges (45/25# plate)

For time.

1 130 131 132 133 134 141