WOD – Page 454 – SNORIDGE CROSSFIT

"Murph"

For time:

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
* If you have a 20# Vest or Body Armor wear it. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

“Half Murph”

800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

Results

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

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.” ~ from CrossFit.com

“Murph” was a Hero and Navy Seal who received the Medal of Honor for gallantry in action during Operation Red Wings. LT Murphy died while leading his team and risking his personal safety repeatedly to call for support for his team while involved in a heavy ambush by Taliban forces. The battle claimed the lives of 11 Navy SEALs and 8 US Army Nightstalkers from TF 160 SOAR. Three of the CrossFit Hero WOD’s are dedicated to three of those fallen (JT, Murph and Michael).

Today we honored our fallen veterans with “Memorial Day Murph”. A record 56 of us came in and honored our heroes. 3 more completed it on their own yesterday outside of the gym. Thanks to all who came and supported one another and pushed through a tough workout. After the WOD we had a great turnout for the potluck/BBQ with a big spread of food and drinks. Thanks to everyone for bringing tables, supplies, plenty of food and drinks to share, Anna for the huge trays of chips/guac and meat to grill, and to Jim Mc and Spencer for bringing their grills for us all to BBQ on. SRCF community in action!

Most importantly remember our fallen Veterans. Thank you to all who served and all who made the ultimate sacrifice.

Go Overhead

Main Class:

In teams of 2 complete AMRAP in 20 minutes of:

10 Box Jumps (24″/20″)
20 AbMat Sit-ups
10 Shoulder-to-Overheads (115#/75#)

* Alternate each movement with your partner. i.e. Partner 1 does 10 Box Jumps, Partner 2 does 20 AbMat Sit-ups, Partner 1 does 10 STO, etc. One bar/box per team.

Advanced RX Class:

Strength WOD:

Every Minute On the Minute for 8 Minutes (EMOM) complete:
1 Clean (squat) + 1 Front Squats + 1 Push Jerk (Choose Load)

Conditioning WOD:

5 Rounds for time of:
40 Double Unders
10 Push Jerks (Choose Load)
* Rest 1 Minute

Results

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Tomorrow is Memorial Day Murph! See below for Monday’s class schedule. All class sign-up spots have been taken BUT that does not mean we won’t fit you in! Show up, warm-up, be patient and I will ensure that EVERYONE who wants to WOD gets through. Be smart and plan in advance how you will scale the workout, but realize I will be ensuring everyone is adequately scaled to their fitness level. Even though this is a Hero WOD, this is not meant to be a 2 hour marathon in which we have to send out a search party for you on the final run. If you need to do the half then that is simply what you need to do. It’s not anything to hang your head over. Be proud that you are going to kick your butt, honor those who have sacrificed, and that you are doing it with a community of like-minded and supportive friends!

NOTE: The rules for any Hero WOD in our box are as follows:

No whining, bitching or complaining. These workouts are dedicated to fallen heroes. Being tired, out of energy, or exhausted is not an excuse to not be positive! Think about something that motivates you to keep going, consider the reason there are “Hero” WOD’s and keep plugging away.
No quitting. This is NOT the same as scaling. Scaling is smart. Quitting is giving up completely.
Have fun!

Monday Schedule:

Monday, May 26th, we will be hosting the annual Murph Challenge 2014.

0830, 0930, and 1030 classes only
No PM classes!
Sign ups on the whiteboard will have priority in that time slot
If time slots fill up we will still make sure everyone gets to go! Just be PATIENT!

“Murph” WOD:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

* Break up the pull-ups, push-ups, and squats how you want. Wear a 20# vest if you have it.
** Half Murph strongly encouraged for your first time. (all distance/reps cut in half)

Potluck/BBQ details:

After all the heats are done at 1230 we are also having a potluck/BBQ lunch
We will have “Lone Survivor” to play on the TV as well as we will replay Regional streams
Bring a dish to share or whatever you want to grill and eat for yourself. Thanks to Spencer and Jim Mc for bringing their grills!

This shirt sums it up:

From the Hang

Strength WOD:

3-3-3-1-1-1
Hang Power Clean

Conditioning:

3 Rounds for time of:

15 Hang Power Cleans (135#/95#)
15 Burpees

3 Rounds for time of:

15 Hang Power Cleans (165#/110#)
15 Burpees

Results

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Lots of PR’s on Hang Cleans today. Shrug and pull under with fast elbows is the key. As the load increases, think about progressively squatting a little deeper while staying above parallel for a power clean (you don’t want to jump wide).

Sequence of Bill being awesome:

Why do we do Hero WOD’s like Murph? To remember. This one is worth the read:

Memorial Day Hurt by Hilary Achauer – CrossFit Journal article [pdf]

Monday Schedule:

Monday, May 26th, we will be hosting the annual Murph Challenge 2014.

0830, 0930, and 1030 classes only
No PM classes!
Sign up in the gym on the whiteboard for your time slot
If time slots fill up we will still make sure everyone gets to go!

“Murph” WOD:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

* Break up the pull-ups, push-ups, and squats how you want. Wear a 20# vest if you have it.
** Half Murph strongly encouraged for your first time. (all distance/reps cut in half)

Potluck/BBQ details:

After all the heats are done at 1230 we are also having a potluck/BBQ lunch
We will have “Lone Survivor” to play on the TV as well as we will replay Regional streams
Bring a dish to share or whatever you want to grill and eat for yourself. Thanks to Spencer and Jim Mc for bringing their grills! (See how I did that?)

Pistol Practice

Skills WOD:

10 min. Pistol Practice

then

7 min. Handstand Push-up Practice

Conditioning:

AMRAP (As Many Rounds As Possible) in 20 Minutes of:

5 Handstand Push-ups
10 Pistols (alternating)
20 Double-Unders
200m Run

Results

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The Canines did the coaching today:

Congrats to Kelli S. who hit WOD 250 yesterday! Also congrats to Kris for getting his first HSPU’s today and to Gavin for learning pistols one week out of OnRamp!

Monday Schedule:

Monday, May 26th, we will be hosting the annual Murph Challenge 2014.

0830, 0930, and 1030 classes only
No PM classes!
Sign up in the gym on the whiteboard for your time slot
If time slots fill up we will still make sure everyone gets to go!

“Murph” WOD:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

* Break up the pull-ups, push-ups, and squats how you want. Wear a 20# vest if you have it.
** Half Murph strongly encouraged for your first time. (all distance/reps cut in half)

Potluck/BBQ details:

After all the heats are done at 1230 we are also having a potluck/BBQ lunch
We will have “Lone Survivor” to play on the TV as well as we will replay Regional streams
Bring a dish to share or whatever you want to grill and eat for yourself. Thanks to Spencer and Jim Mc for bringing their grills! (See how I did that?)

Will Sam Briggs Be Invited To The Games? boxlifemagazine.com

Why Graham Holmberg Has Earned A Trip To The 2014 Games Despite A 4th Place Finish At Regionals boxlifemagazine.com

Tune up for Murph

Strength WOD:

Every Minute On the Minute for 10 Minutes (EMOM) complete:
1 Hang Snatch (squat) (Choose Load)

Conditioning:

3 Rounds for time:

500m Row
25 Push-ups
400m Run

Optional Checkout:

For time:
50 Hollow Rocks

Results

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Push-up practice today for Murph and a little run/row to get the heart rate jacked. Murph is this Monday!

This Monday on May 26th, we will be hosting the annual Murph Challenge 2014. This year we are programming the Hero WOD “Murph” for Memorial Day.

Monday Schedule:

0830, 0930, and 1030 classes only
No PM classes!
Sign up in the gym on the whiteboard for your time slot

“Murph” WOD:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

* Break up the pull-ups, push-ups, and squats how you want. Wear a 20# vest if you have it.
** Half Murph strongly encouraged for your first time. (all distance/reps cut in half)

After all the heats are done at 1230 we are also having a potluck/BBQ lunch. We will have “Lone Survivor” to play on the TV as well as we will replay Regional streams from this coming weekend. Even if you don’t do the WOD feel free to come for the potluck/BBQ. Bring a dish or whatever you want to grill. (Now I just need to find a grill…)

Notes:

The number one area overlooked in recovery (me included):

Understanding Sleep for Optimal Recovery & Productivity by Catalyst Athletics

Belly Up to the Bar

Strength WOD:

3-3-3-3-3
Front Squat

Conditioning:

AMRAP (As Many Rounds As Possible) in 10 Minutes of:

5 Bar Muscle-ups
10 Thrusters (135#/95#)

* Sub 5 Ring Muscle-ups or 5 Chest-to-Bar Pull-ups

Results

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Congrats to Saer for completing his first WOD with Bar Muscle-ups (that he just learned last week):

The bar muscle-up is a strong chest-to-bar pull-up that finishes with the belly over the bar and the elbows out to finish with a press out of the dip over the bar. Fast elbows and a strong kip greatly assist the speed and efficiency of the movement.

Movement Demo – The Bar Muscle Up Rogue Fitness

Whether you have muscle-ups or not this video has many good coaching tips:

CrossFit – “Efficiency Tips: Muscle-ups” with Chris Spealler

Gripper Chipper

Strength WOD:

5-5-5
Deadlift

Conditioning:

For time:

10 Deadlift (275#/185#)
20 Pull-ups
30 Box Jumps (24″/20″)
40 Kettlebell Swings (53#/35#)
50 Double-Unders
40 Kettlebell Swings (53#/35#)
30 Box Jumps (24″/20″)
20 Pull-ups
10 Deadlift (275#/185#)

Optional Skill Work:

Ring Dip practice post WOD

Results

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Next Monday on May 26th, we will be hosting the annual Murph Challenge 2014. This year we are programming the Hero WOD “Murph” for Memorial Day.

As Monday is a holiday we will run a reduced class schedule. We will have 0830, 0930, and 1030 classes. No PM classes! We will post sign ups in the gym on the whiteboard.

“Murph” WOD (aka “Body Armor” – what he called it):
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

* Break up the pull-ups, push-ups, and squats how you want. Wear a 20# vest if you have it.

** Half Murph is strongly encouraged for your first time. (all distance/reps cut in half)

We are also thinking about having a potluck BBQ lunch on Monday after the WOD if there is enough interest. Stay tuned for more info.

Remaining Regionals:

Weekend 3: May 23-25, 2014

Mid Atlantic (Washington D.C.)
SoCal (Del Mar, Calif.)
South Central (San Antonio, Texas)
Asia (Seoul, South Korea)

Weekend 4: May 30-June 1, 2014
North East (Canton, Mass.)
NorCal (San Jose, Calif.)
South West (Salt Lake City, Utah)
Africa (Johannesburg, South Africa)

Julie Foucher: Medical Training – [video]

Sub-3 Minutes with CrossFit Fort Vancouver

Teamwork

5/16 Friday:

“Jerry Relay”

In Teams of 2, Complete the following for time:

4 rounds, each partner alternating sprints:
200m Run per partner (tag up and alternate)
4 rounds, each partner alternating rows:
250m Row per partner (tag up and alternate)
4 rounds, each partner alternating sprints:
200m Run per partner (tag up and alternate)

* Both athletes alternate sprints and rows and complete 1600m running and 1000m rowing each
** Share one rower per team

Sergeant Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army US SOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Results

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5/17 Saturday:

In Teams of 2, Complete the following for time:

150 Wall Balls (20#/14#)
100 Push-ups
75 Toes-to-bars
50 Ring Dips

* Alternate work with your partner. Split reps as you see fit.

Results

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Congrats to Mark who finished 34th in this weekend’s Northwest Regional! He hit some PR’s and had a strong three days competing against the fittest men in our five state Region for his 4th consecutive time. It was a great weekend with a huge turnout of Team SRCF that came to cheer him on each day and take in all the action. Seeing Mark compete and the strength of the SnoRidge community on display all three days made us proud!

Watch archived coverage from Regional Week 2

Final Event

Strength WOD:

Every Minute On the Minute for 7 Minutes (EMOM) complete:
1 Snatch (squat) + 2 Front Squats (Choose Load)

Conditioning:

Option 1:

2014 Regional Event 7

For time:
64 Pull-ups
8 Overhead Squats (205#/135#)

Option 2:

From the 2014 Regional Team Event 8

For time:
49 Pull-ups
7 Overhead Squats (185#/115#)

* Option one should only be for those who attempt it as RX’d, otherwise perform Option 2

Results

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Today was the last event of the Regionals programming, and while a fast WOD it’s a tough test of overhead stability, overhead squat strength and pull-up endurance.

Week 2 of Regionals kicks off tomorrow, Friday and runs through Sunday (May 16-18). We want to wish Mark the best of luck as he goes to compete at the Northwest Regionals for a 4th time. You’ve trained all year for this so stay calm, pick everything up and put it down really, really fast and most of all have fun!

For those going this weekend to the Showare Center, if you have a Team Buskas red t-shirt then wear it Saturday. If you are aren’t going Saturday then wear it on the day you go. Friday wear your black on black SRCF shirt or any other black SnoRidge shirt. Look for Team SRCF in the stands. Note: kids 12 and under are free admission. You can still get tickets at the door, go here for ticket info.

Event Schedule for Regionals: Go here to see the event start times by heat for individuals and teams.

Class Schedule:

Friday May 16:

NO AM Classes! 0830/0930 and 1130 are cancelled!
5pm and 6pm classes will run on normal schedule (Team WOD)

Saturday May 17:

0830 OnRamp and 0930 Main class will run on normal schedule (Team WOD)
NO 1045 Advanced Class!

Week 2 Live Regional coverage has begun

Week 1 Highlights:
Canada West: Tyson Takasaki on Event 7
South East: Elijah Muhammad on Event 5

CrossFit Games Open 13.4

Strength WOD:

1-1-1-1-1
Clean and Jerk

Conditioning:

“CrossFit Games Open 13.4”

Complete as many reps as possible in 7 minutes of:

3 Clean and Jerks (135#/95#)
3 Toes-to-bar
6 Clean and Jerks
6 Toes-to-bar
9 Clean and Jerks
9 Toes-to-bar
12 Clean and Jerks
12 Toes-to-bar
15 Clean and Jerks
15 Toes-to-bar
18 Clean and Jerks
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Optional Conditioning:

200m Max Effort Run

Results

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Frank is so bright Don had to keep his eyes closed for the entire class:

After working up to a 1 rep max clean and jerk the Open WOD became a bit more challenging to try and PR from a year ago. Still a great workout, but the intensity of the Open and hitting it fresh certainly makes a big difference. Congrats to all who hit PR’s on their 1RM!

What does it take to be a Games athlete (besides being a damn good CrossFitter)? A lot of discipline, amazing recovery, pure athleticism, and basically a lot of time spent working out.

All Day With Chad Mackay – [video]

Regionals:

The schedule for the NW Regionals weekend is out (May 16-18). Go here to see the event start times by heat for individuals and teams.

Class Schedule:

Friday May 16:

NO AM Classes! 0830/0930 and 1130 are cancelled!
5pm and 6pm classes will run on normal schedule

Saturday May 17:

0830 OnRamp and 0930 Main class will run on normal schedule
NO 1045 Advanced Class!