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Jul 30 2021

Saturday 31/7/21 - Murph

CROSSFIT

CONDITIONING

'Murph'

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a 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.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory through The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.

For time:

Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
* 60 min time cap.

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Jul 29 2021

Friday 30/7/21 - Poison Ivy

Murph this Saturday!!!

CROSSFIT

STRENGTH

Back squat
1 x 5
1 x 3
3 x 1 - building to a heavy single for the day.
* Lift every 3 mins

CONDITIONING

21-15-9-15-21 reps of:

SDLHP 
Box jump overs
Bike erg calories
* 14 min cap

FITNESS

Mikko's Penultimate..

On a running clock -
EMOM 7:
Row cals
rest 3 mins
EMOM 7:
Ski cals
rest 3 mins
EMOM 7:
Echo bike cals
* Choose calories based on Mikko targets.

At 32 mins -
50 Crunches
40 Slides
30 Flutter kicks
20 Side plank hip twists
10 Leg lowers

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Jul 28 2021

Thursday 29/7/21 - Up and Down

Bring your long socks for Rope climbs today!!

CROSSFIT

STRENGTH

EMOM for 12 mins:

Min 1 - Rope climb x 1-3 reps
Min 2 - Free handstand hold x 15-30 seconds
Min 3 - Hollow rocks x 10-20 reps

CONDITIONING

AMRAP in 15 mins of:

Row sprint 200m
Max unbroken strict handstand push-ups

* rest 1 minute after each set

FITNESS

With a partner - 

1000m (or 800m) Bike erg
150 (or 100) KB swings
1000m (or 800m) Bike erg
150 (or 100) Air squats
1000m (or 800m) Bike erg
150 (or 100) DB push press
1000m (or 800m) Bike erg
150 (or 100) AB mat sit-ups
1000m (or 800m) Bike erg

* 35 min cap

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Jul 27 2021

Wednesday 28/7/21 - Snack Pack

CROSSFIT

STRENGTH

Hang power snatch 7 x 3 reps

* Lift every 2 mins and build

CONDITIONING

For time:

75 Wall balls
50 T2B 
25 Hang power snatches 
* Time cap 12 min cap

FITNESS

Every 10 mins for 4 rounds:

In Tabata style with 2 sets at each station - 
1. Battle rope Burpees (5 to 1)
2. DB static lunges (one set on each leg)
3. Echo bike calories
4. Single leg v-ups
5. Run loop
6. Bear crawl
At the 7 min mark complete 400m Bike erg sprint

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