Memorial Day Murph 2016 (Official Sign-Up)

Posted May 23, 2016 by Ryan Savard in Blog

This coming Memorial Day, we will be holding an annual event that honors a fallen hero…

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 at EDCF will honor his sacrifice and memory though The Murph Challenge this coming Memorial Day.

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Event Details: Come out and show your gratitude as you take on this historically tough workout. We will have three heats. Heat 1 will be for full Murph athletes only. Heat 2 will be a mix of full and half Murph athletes. Heat 3 will be for half Murph athletes only. Half Murph is exactly half the reps. The pull-ups, push-ups and air squats can be partitioned however you choose (most people do rounds of 5 pull-ups, 10 push-ups, 15 squats). Heats will begin approx 10 minutes after their listed start times. Warm-ups will not be conducted as a group but a warm-up routine will be on the board for you so get there a few minutes early. Sign up for your preferred heat below:

Heat 1 (9am) SIGN UP – full Murph only

Heat 2 (9:45am) SIGN UP – full & half Murph

Heat 3 (10:30am) SIGN UP – half Murph only

*This event is for both EDCF members or friends members who have sufficient CrossFit experience (4+ months).

Posted May 23, 2016 by Ryan Savard in WOD

A) EMOM x 5 min

Back Squat

*Set 1 – 40% x 1 rep

*Set 2 – 50% x 1 rep

*Set 3 – 60% x 1 rep

*Set 4 – 70% x 1 rep

*Set 5 – 80% x 1 rep

R60S, then….

Every 2 minutes…

*Set 6 – 85% x 1 rep

*Set 7 – 90% x 1 rep

*Set 8 – 95% x 1 rep

*Set 9 – 95+% x 1 rep

*Set 10 – 101+% x 1 rep (optional)

If you’re feeling it, go for it!

B) EMOM x 15 min

1: 5-10 T2B

2: 10-15 KB swings (70/53, 53/35)

3: 15-20 goblet hold reverse lunges (alternating legs)

May 2016 Newsletter

Posted May 20, 2016 by Ryan Savard in Blog

Check out the entire May Newsletter by clicking HERE.

Posted May 20, 2016 by Ryan Savard in WOD

A) E2MOM x 16 min

– 1 hang power snatch + 1 overhead squat + 1 (squat) snatch

B) 3 rounds not for time:

– 20 BB front rack reverse lunges (building)

– R60S

– sled drag heavy but fast walk down and back

– R60S

– 8-10 single arm DB press @ 2111

C) Not for time but consistent pace:

– 20 turkish get-ups alternating each rep AHAP

Posted May 19, 2016 by Ryan Savard in WOD

A) Every 7 minutes, for 35 minutes (5 sets):

– Run 600 Meters

– 10 Deadlifts (225/155, 185/125, 155/105, 135/95)

– 15 burpees over the barbell

*Stay at 90% pace for all sets. All

B) 2 sets (mobility):

– Foam roll whatever is tight x 90 sec

– Couch stretch x 60-90 sec/side

– Leg up on bench at 90 degrees stretch x 60-90 sec/side

Posted May 18, 2016 by Ryan Savard in WOD

A) 4 sets:

– DB Bench press x 10-12 reps @ 2011

– R60S

– Weighted pull-ups x 4-6 reps

– R60S

– 30 seconds of hollow rocks

– R60S

B) Four sets of 3-minute sprints of:

“Cindy”

– 5 Pull-Ups

– 10 Push-Ups

– 15 Air Squats

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score is total number of rounds completed.

Programming Overview: May 16-22

Posted May 16, 2016 by Ryan Savard in Blog

This Saturday we are holding our 2nd Annual EDCF Crawfish Boil! After a Community WOD at 10am stick around for games, beer, and of course… Crawfish! Tell your friends because everyone is invited!

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Monday 5/16

A) Every 90 seconds x 12 min (8 sets)

– 1 power clean + 1 hang (squat) clean + 1 jerk

*Start at 65% and build to something tough but sharp.

B) E3MOM x 18-21 min (6-7 sets)

– Row 15/12 cal

– 5-8 T2B

– 5-8 box jump overs (24/20”)

Tuesday 5/17

A) Back squat

EMOM x 5 min – 2 reps

*Set 1 @ 60%

*Set 2 @ 65%

*Set 3 @ 70%

*Set 4 @ 75%

*Set 5 @ 80%

R60S, then… E2MOM x 10 min – 1 rep

*Set 6 @ 85%

*Set 7 @ 85-90%

*Set 8 @ 90%

*Set 9 @ 90+%

*Set 10 @ 90+%

*Go for something new if feeling it. If not just complete a heavy single.

B) For time:

– 75 double unders

– 50 wallballs

– 25 burpees

– 50 wallballs

– 75 double unders

Wednesday 5/18

A) 3 sets:

– DB Bench press x 10-12 reps @ 2011

– R60S

– BB good mornings x 6-8 reps @ 2011

– R60S

– 30 seconds of hollow rocks

– R60S

B) Four sets of 3-minute sprints of:

“Cindy”

– 5 Pull-Ups

– 10 Push-Ups

– 15 Air Squats

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score is total number of rounds completed.

Thursday 5/19

A) Every 7 minutes, for 35 minutes (5 sets):

– Run 600 Meters

– 10 Deadlifts (225/155, 185/125, 155/105, 135/95)

– 15 burpees over the barbell

*Stay at 90% pace for all sets. All

B) 2 sets (mobility):

– Foam roll whatever is tight x 90 sec

– Couch stretch x 60-90 sec/side

– Leg up on bench at 90 degrees stretch x 60-90 sec/side

Friday 5/20

A) E2MOM x 16 min

– 1 hang power snatch + 1 overhead squat + 1 (squat) snatch

B) 3 rounds not for time:

– 20 BB front rack reverse lunges (building)

– R60S

– sled drag heavy but fast walk down and back

– R60S

– 8-10 single arm DB press @ 2111

C) Not for time but consistent pace:

– 20 turkish get-ups alternating each rep AHAP

Saturday 5/21

9am Masters

10am Community WOD (bring a friend!)

11am-3pm 2nd Annual Crawfish Boil

Sunday 5/22

8am Endurance

Posted May 16, 2016 by Ryan Savard in WOD

A) Every 90 seconds x 12 min (8 sets)

– 1 power clean + 1 hang (squat) clean + 1 jerk

*Start at 65% and build to something tough but sharp.

B) E3MOM x 18-21 min (6-7 sets)

– Row 15/12 cal

– 5-8 T2B

– 5-8 box jump overs (24/20”)

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