A: Clean & Jerk at 80% max
2-2-2-2 (rest 60-80 seconds)
B: For time:
– 12 Deadlifts (225#/155#)
– 40 Double-Unders
– 9 Deadlifts
– 30 Double-Unders
– 6 Deadlifts
– 20 Double-Unders
– 3 Deadlifts
– 10 Double-Unders
Month: May 2012
Memorial Day Murph 2012
Michael Patrick Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL posthumously awarded the United States military’s highest decoration, the Medal of Honor, for his actions in 2005 during the War in Afghanistan. He was the first person to be awarded the medal for actions in Afghanistan; and the first member of the U.S. Navy to receive the award since the Vietnam War. He also received other awards including the Silver Star and Purple Heart.
LT Murphy was killed June 28, 2005 after exposing himself to enemy fire and knowingly leaving his position of cover to get a clear signal in order to communicate with his headquarters. He provided his unit’s location and requested immediate support for his element and then returned to his position to continue fighting until he died from his wounds.
This Memorial Day, Monday May 28th, East Dallas CrossFit will celebrate LT Murphy’s life by hosting the CrossFit hero workout known as “Murph”. As you might know, the hero workouts are created to honor a person who has given their life in service for our country. Murph was created in honor of Lt. Michael Murphy.
“Murph” for time:
– 1 mile run
– 100 pull-ups
– 200 push-ups
– 300 squats
– 1mile run
* partition pull-ups, push-ups and squats however you like
* if you have a weight vest, wear it
This was a workout that Michael liked to do in preparation for his deployment. Being that we have several military at EDCF, this should be a good one. If you are not going to participate in this event then please still come out and count/cheer for everyone who is. Start time is at 9am.
A BBQ is in the works for post Murph. Details to come soon.
There WILL NOT be regular classes on Monday in observation of Memorial Day.
With a 3 min running clock:
– 400 m run
– AMRAP of kettlebell swings x 2; rest 3 min
Rest 5 min
With a 2 min running clock:
– 200 m run
– AMRAP HR push-ups x 2; rest 3 min
Rest 5 min
With a 1 min running clock:
– 100 m run
– AMRAP burpees x 2; rest 3 min
Front Squat
2-2-2-2-2-2-2
then…
12 min AMRAP
– 7 pull-ups
– 14 pistols
– 21 abmat sit-ups
We Can Make The World Stop
A congrats goes out to Ben O. for receiving his CrossFit Level-1 certification this past weekend!
Memorial Day Murph Update:
MDM 2012 will kick off at 9am on Memorial Day. It has been moved up an hour in an effort to avoid the heat. Everyone is encouraged to attend whether you plan on doing it or just to watch.
Spend 10 minutes working on handstand walks. If you can’t walk work on handstand walk progressions or just get your butt upside-down if you are not used to it yet.
then…
Five rounds for time of:
– 10 Power cleans (135/95)
– 15 Wall balls (20/15)
Hang Power Snatch 5-3-3-1-1-1
then…
2 rounds for time of:
– 50 Double-unders
– 40 Sit-ups
– 30 squats
– 200 m run
– 10 Power snatch (115/75)
Split Jerk Cluster 1.1.1 x 4; rest 3 min
then…
8 rounds for time of:
– 8 toes to bar
– 8 burpees