Programming for May 29th through June 4, 2017

We kick off this week with the most known hero workout in CrossFit. Hundreds of thousands of men and women will be honoring MURPH this Memorial Day Weekend. 
PLEASE take the time to read the bio and watch the video below if you are unaware of who
Lt. Michael P. Murphy was. 

We would also like to take the opporunity to announce that the
May Athlete of the Month is Dimitri Botos. He is a regular 6AM-er and is doing Murph for the first time this year. Look out this week for his Q&A.


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Monday May 29, 2017

MEMORIAL DAY

There are no classes.

We will be running heats for "Murph" at 8:30am, 9:30am and 10:30am. 

WARMUP ON YOUR OWN:
Bike 2 minutes
10 squat thoracic rotations
20 groiners
10 pause air squats
10 beat swings + 2 pull-ups
10 arm swings each direction

Lieutenant (SEAL) Michael P. Murphy
May 7, 1976 - June 28, 2005

Lt. Michael P. Murphy, fondly referred to by friends and family as “Murph,” was born May 7, 1976 in Smithtown, N.Y. and grew up in the New York City commuter town of Patchogue, N.Y. on Long Island.

Murphy grew up active in sports and attended Patchogue's Saxton Middle School. In high school, Murphy took a summer lifeguard job at the Brookhaven town beach in Lake Ronkonkoma -- a job he returned to each summer through his college years. Murphy graduated from Patchogue-Medford High School in 1994.

Murphy attended Penn State University, where he was an exceptional all-around athlete and student, excelling at ice hockey and graduating with honors. He was an avid reader; his reading tastes ranged from the Greek historian Herodotus to Tolstoy's "War and Peace." Murphy's favorite book was Steven Pressfield’s “Gates of Fire,” about the Spartan stand at Thermopylae. In 1998, he graduated with a pair of Bachelor of Arts degrees from Penn State -- in political science and psychology.

Following graduation, he was accepted to several law schools, but instead he changed course. Slightly built at 5 feet 10 inches, Murphy decided to attend SEAL mentoring sessions at the U.S. Merchant Marine Academy at Kings Point with his sights on becoming a U.S. Navy SEAL. Murphy accepted an appointment to the Navy's Officer Candidate School at Pensacola, Fla., in September, 2000.

Murphy was commissioned as an ensign in the Navy on Dec. 13, 2000, and began Basic Underwater Demolition/SEAL (BUD/S) training in Coronado, Calif., in January 2001, graduating with Class 236. BUD/S is a six-month training course and the first step to becoming a Navy SEAL.

Upon graduation from BUD/S, he attended the Army Jump School, SEAL Qualification Training and SEAL Delivery Vehicle (SDV) school. Lt. Murphy earned his SEAL Trident and checked on board SDV Team (SDVT) 1 in Pearl Harbor, Hawaii in July of 2002. In October of 2002, he deployed with Foxtrot Platoon to Jordan as the liaison officer for Exercise Early Victor.

Following his tour with SDVT-1, Lt. Murphy was assigned to Special Operations Central Command in Florida and deployed to Qatar in support of Operation Iraqi Freedom. After returning from Qatar, Lt. Murphy was deployed to the Horn of Africa, Djibouti, to assist in the operational planning of future SDV missions.

In early 2005, Murphy was assigned to SEAL Delivery Vehicle Team 1 as assistant officer in charge of ALFA Platoon and deployed to Afghanistan in support of Operation Enduring Freedom.

On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, 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. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, continued to fight. By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead. The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

Lt. Murphy was buried at Calverton National Cemetery less than 20 miles from his childhood home. Lt. Murphy’s other personal awards include the Purple Heart, Combat Action Ribbon, the Joint Service Commendation Medal, the Navy and Marine Corps Commendation Medal, Afghanistan Campaign Ribbon and National Defense Service Medal. 

Lt. Murphy is survived by his mother Maureen Murphy; his father Dan Murphy; and his brother John Murphy. Dan and Maureen Murphy, who were divorced in 1999, remain close friends and continue to live in N.Y. Their son John serves in a law enforcement capacity in the state of NY.

(Taken from www.navy.mil)

Watch President's George W. Bush's speech at Michael's Medal of Honor Ceremony.
https://www.youtube.com/watch?v=aM2tC5wMkoQ

WOD
"MURPH"
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

(Partition the reps as needed)

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Tuesday May 30, 2017

CROSSFIT & FITNESS
WARMUP:

2 Rounds
10 Reverse Samson Lunge
20 Sec Hollow Body Hold
20 Sec Arch Hold
10 Sec Hip Bridge Hold
10 Squat Thoracic Rotations
200m Straight Leg Row

EMOM 12
A- 30 sec assault bike (85% effort)
B- 30 sec sit-ups
C- 30 sec plank

4 ROUNDS FOR QUALITY:
500m row (heels down)
12 single arm high pulls each side
12 single arm presses each side
30 second side plank each side
100m single arm overhead carry each arm
 

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Wednesday May 31, 2017

CROSSFIT
WARMUP:
10 pvc pass throughs
10 pvc around the worlds
10 pvc btn snatch grip press
10 pvc ohs
10 groiners w/ pause
10m duck walk
10m burpee broad jump


STRENGTH:
Back Squats (rest 2 min between sets)
10 @ 60%
8 @ 65%
6 @ 70% 
4 @ 80%
2 @ 85%

WOD

6 Sets
30 Sec Max Power Snatches (75/55)
Rest 2 minutes
(Score= Total Reps)

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FITNESS

WARMUP:

3 Rounds for Quality
30m single arm overhead carry each arm
10 box step ups each leg
10 rope pull-ups
200m jog

 

WOD:

Buy in: 
60 second double kb or db overhead hold
-then-
5 rounds
10m double kb or db walking lunge
10 burpees
1 rope climbs

 

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GYMNASTICS (6PM ONLY)

Warm Up: 
10 ring shoulder roll outs
30 sec FLR on rings
10 ring push ups
30 sec FLR on rings
10 ring dips
30 sec FLR on rings

 

Skill 1: Roll-out on Rings

Why? Exit strategy for muscle up gone wrong or progression into bottom of ring handstand push-up! 

Step 1: banded ring support to dip to roll through.

  • Begin with band tight and eventually add more slack or no band

Step 2: ring roll out to chin over rings

Step 3: ring roll out to dip

 

Skill 2: Roll to HSPU on rings

Step 1: ring support to dip. Pause at bottom of dip. This is the platform for your HSPU.

  • As you dip down your hips rise
  • Drill: 10 hip rises on rings

Step 2: roll from dip into tuck position

  • Drill 1: 10 tuck rises with 3 sec pause at top
  • Drill 2: extend right leg from tuck position, extend left leg, extend both legs

Step 3: attempt a ring HSPU

 

WOD
3 rounds
10 DB press to inverted burpee
20 t2b
30 wall balls (20/14)


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Thursday June 1, 2017

CROSSFIT
WARMUP:
"Stick Game"

16 Rounds of Tabata
4 Rounds of kb swings
4 Rounds of jumping lunges
4 Rounds of hollow rocks
4 Rounds of 10m shuttle sprints
 

Review Clean & Jerk Barbell Cycling

WOD:
Complete 1 round every 3 minutes for 15 minutes (5 rounds)
10/8 Calorie Assault Bike Sprint
10 Touch n' Go Clean & Jerks (135/95)

(Record Fastest and Slowest Time)

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FITNESS

WARMUP:
"Stick Game"

8 minutes as a group:
30m sled sprint relay (no changing weight. the sled can be empty if needed.)
MOVE FAST

WOD
TABATA
4 Rounds of calorie assault bike
4 Rounds of burpees
4 Rounds of ring rows
4 Rounds of kb swings
4 Rounds of jumping lunges
4 Rounds of lemon squeezes
4 Rounds of kb sumo deadlift high pulls
4 Rounds of 10m shuttle sprints

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Friday June 2, 2017

CROSSFIT
WARMUP:

EMOM 9
A- 15/10 Calorie Row
B- 30 seconds of DU practice
C- 10 heavy russian kb swings

FOR QUALITY:
15 minute clock
3x10 Suitcase Deadlift (each arm)
(10 Right, 10 Left, rest 2 min. Increase each set)

WOD:
Teams of 2
For Time:
100 Bench Press @70%-100% of BW
50 Double Unders when you rack the bar
- rest 3 min- 
50 Toes to Bar for time (split as needed)

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FITNESS

WARMUP:
400m run
then 2 rounds of:
20 sec standing calf raise
20 sec bar hang
20 pogo hops
20 heidens
20 pike shoulder taps
20 jumping lunges
20m bear crawl

Partner WOD
2k Row
100 double unders
100 sit-ups
100 empty bar strict press
1K Row
50 double unders
50 toes to bar
50 empty bar strict press

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Saturday June 3, 2017

WARMUP:

YOU DON'T WANT TO MISS IT!

WOD
"Karen" with the TWIST
For Time:
150 Wall Balls 

The TWIST:
200m run every time your break. (ball drops or ball rests on the wall) 

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Sunday June, 4 2017

WARMUP:
400m Run
20 partner pushup position hand claps
10 beat swings
10m straight legs swings
10m samson lunge
10m inchworms
10m burpee broad jumps

WOD
Partner "RJ"
5 Rounds
800m Run (400m each)
6 Rope Climbs
50 Push-Ups

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT.He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.