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).

 

Check out the entire May Newsletter by clicking HERE.

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

Video coming soon 🙂

Check out these sweet events we have coming up this month!

Also, the 2016 CrossFit Games Regionals are this weekend in Dallas. Check the link above if you would like the link to purchase tickets! It is a pretty awesome spectacle.

Mobility this Wednesday with RJ @ 7:30pm. Stick around after class and get flexy!

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Monday 5/9

A) EMOM x 12 min – Front Squat

Set 1 – 3 reps @ 65%

Set 2 – 2 reps @ 75%

Set 3 – 1 reps @ 80%

Set 4 – 3 reps @ 85%

Set 5 – 2 rep @ 90%

Set 6 – 1 rep @ 95%

R60S more, then…

Set 7 – 3 reps @ AHAP

 

B) Five sets for max reps of:

– 30 seconds of Ring Dips

– Rest 30 seconds

– 30 seconds of Box Jumps – Step Down (24″/20″)

– Rest 30 seconds

– 30 seconds of Alternating DB Snatch (45-70/20-35)

– Rest 90 seconds

 

*Record total reps.

 

Tuesday 5/10

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

– power clean + jerk

*Build from 65% to a heavy rep

 

B) EMOM x 15 min:

Min 1: Power clean + push Jerk cluster 1.1.1.1 (185/125, 155/105, 135/95, 115/75)

Min 2: 4-8 CTB pull-ups or strict pull-ups

Min 3: 12/9 cal row

 

*Row 15/12 cal if able.

 

Masters

A) EMOM x 15 min

1: Deadlift 10-10-8-8-6 (building heavier than last week)

2: 8-10 DB bench press

3: rest and load heavier for next DL set

 

B) 12 min AMRAP:

– 20 prisoner lunges or step ups

– 15 sit-ups

– 10 DB push press (tough but UB)

– 200 m run or 250/200 m row

 

Wednesday 5/11

A) Every 5 minutes, for 30 minutes (6 sets):

– Run 400 Meters

– 20 Russian Kettlebell Swings (heavy)

– 40 Double-Unders

 

*Stay at 90% pace for all sets.

 

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

 

Thursday 5/12

A) E3MOM x 21 min – Deadlift

Set 1 – 10 @ 55%

Set 2 – 7 @ 65%

Set 3 – 5 @ 75%

Set 4 – 3 @ 85%

Set 5 – 2 @ 90%

Set 6 – 1 @ 95%

Set 7 – 1 @ 100+%

*Perform set 8 if needed.

 

B) 3 rounds not for time:

– 1 lap reverse sled drag (heavy but constant)

– bent over DB row x 10-12/side @ 20X1

– 45-60 sec freestanding handstand hold (use wall and work on balance points)

– 15-20 bent over rear delt flys with 5#+/hand @ 2111

 

Masters

A) EMOM x 15 min (5 sets)

1: 1 lap farmers carry

2: 12 goblet squats

3: 10 ring rows

 

B) Every 6 minutes x 18 min (3 sets)

– Run 400m or Row 500/400

– 20 RKB swings (heavy)

– 40-80 jump rope singles or 30 jumping jacks

 

*Turns into AMRAP if you can’t keep up with interval timing.

 

Friday 5/13

A) E2MOM x 10 min – Strict Overhead Press

Set 1 – 5 reps @ 75%

Set 2 – 5 reps @ 80%

Set 3 – 4 reps @ 85%

Set 4 – 3 reps @ 90%

Set 5 – 2 reps @ 95%

 

B) 3 rounds for time:

– 10 Thrusters (135/95, 115/75, 95/65)

– 10 Box Jumps – SD (30/24, 24/20)

 

Rest until 10 min then, for time:

– Row 500 Meters

– 40 Pull-Ups

 

*Push pace for both of these. Make sure that all pull-ups are full range of motion.

 

Saturday 5/14

8am Masters

9am CrossFit

10am Barbell

 

Sunday 5/15

8am Endurance

Mikey is the definition of consistency. He is at the gym Monday through Saturday unless he is traveling for work. He attacks his weaknesses outside of class on a consistent basis, too. Because of this, his overhead mobility is already so much better than when he started with us and his aerobic base is developing too. Mike – Thanks for all the hard work you put in and the never quit attitude you portray class. Stay on the grind and you will continue to hit new milestones!

Check out what Mikey had to say about his experience at EDCF…

1. When did you join EDCF?  How did you find the gym?  What was your first impression or how did that first workout go? I joined in September 2015 but I started CrossFit at another gym in 2014. The gym was being sold at the end of 2015 and I decided it was time for a change. I had started the task of trying out other gyms and I was getting frustrated (I couldn’t find my “home”). RJ had been going to EDCF for a few months and suggested I give it a shot. I did and haven’t looked back since. I remember being welcomed to my first EDCF WOD right off the back. It was brutal and it had my “favorite” movement, running. 2. What class time do you attend the most, are there any regular members you work out with at that time? I attend the 6:30pm class. The normal 6:30 workout crew: Jon. G, Sabrina, Faye, Dave, Ruben, RJ, Leif, Ben, Bunner, Heather, Erik, And Sarah. 3. Tell us a little about yourself, What is your life like outside the gym? Where do you work, do you have kids/pets/spouse/partner? What is your favorite hobby outside the gym? I work in logistics and supply chain management for a defense contractor on a missile program (sounds way cooler than it is). One of my favorite things to do when I am not at EDCF is go to the movies. I pretty much have seen everything in the theaters. 4. What do you like about CrossFit or EDCF that keeps you coming back? The community is amazing! From Day 1, I have felt accepted. I can always count on someone to cheer me on and push me to work harder. 5. What is your favorite lift or exercise or type of workout? What is one of your short term and long term goals? I love body weight movements. I get excited when I see push-ups, pull-ups, and toes-to-bar in the WOD. Short term goals are to clean up my overhead movements (i.e. snatch, overhead squat and jerk). Long term, I want to work on my cardiovascular endurance. So more running and rowing work….I am sure I will always hate running.

*If you received an email from Front Desk saying that your payment failed then PLEASE IGNORE IT! We are now exclusively using Zen Planner and this was the first month that your payments were processed on ZP. Now if you received an email from ZP saying that your payment failed then please update your information! We had a handful of people who’s payment information didn’t transfer properly from FD to ZP. Please let me know if you have any questions!

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Monday 5/2

A) E2MOM x 18 min – Back Squat

*Set 1 – 5 reps @ 75%

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 5 reps @ 80%

*Set 5 – 3 reps @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 5 reps @ 85%

*Set 8 – 3 reps @ 90%

*Set 9 – 1 rep @ 95%

 

B) EMOM x 15 min:

1: 12 KB swings + 6 goblet squats (AHAP)

2: 12/9 cal row

3: 4-8 strict pull-ups

 

*Row 15/12 cal if able.

 

Tuesday 5/3

A) E2MOM x 12 min (6 sets)

– power clean + jerk cluster 1.1

*Rest 10 seconds max between reps

*Build from 65% to a heavy set

*Can use push jerk or split jerk

 

B) Five rounds for time of:

– 5 shoulder to overhead (155/105 lbs)

– 10 burpees over the barbell

 

Masters

A) EMOM x 15 min

1: Deadlift 10-10-8-8-6 (build in weight/set)

2: 8-10 DB tricep extensions

3: rest and load heavier for next DL set

 

B) 3 rounds not for time:

– 20 DB weighted box step ups (alternating)

– Sled drag down and back (heavy and fast)

– Plank 45-90 seconds

– Bent over rows (use KBs) x 8-10/ side

 

*move steadily from movement to movement

 

Wednesday 5/4

A) Every 8 or 10 min x 32-40 min (4 sets)

– Row 500/400m

– 10 front squats @ 55% (from ground)

– 20 pull-ups

– 30 wallballs (20/14)

 

*RX+ complete with CTB pull-ups

*Record times on each set and record when finished.

 

B) 3 sets not for time (mobility):

– Foam roll lats x 60 sec/side

– Couch stretch x 60 sec/side

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

 

Thursday 5/5

A) E3MOM x 15 min (5 sets) – Deadlift

Set 1 – 10 @ 50%

Set 2 – 10 @ 60%

Set 3 – 8 @ 70-75%

Set 4 – 6 @ 80-85%

Set 5 – 4 @ 85-90%

*If you have been keeping up with the cycle and have been completing all sets leading up today, then try for the heavier percentage. Compare to 4/28.

 

B) 3 rounds not for time:

– 6 DB/KB bulgarian split squats each leg @ 30X1 (heavier than 4/28)

– R60S

– bent over BB row x 6-8 # 20X1

– R60S

– 30-45 sec nose and toes handstand hold (accumulated)

– R60S

– 15-20 bent over flys with 5#+/hand @ 2111

– R60S

 

Masters

A) EMOM x 15 min (5 sets)

1: 5 bench press (building – heavier than last week)

2: 12 goblet squats

3: 10 Weighted sit-ups (end with plate fully extended overhead)

 

B) Every 6 minutes x 18 min (3 sets)

– Run 400m or Row 500/400

– 20 DB snatches (alternating)

– 20 walking lunges

– 10 NPU burpee box step ups (knee height)

 

*Turns into AMRAP if you can’t keep up with interval timing.

 

Friday 5/6

A) E2MOM x 14 min – Strict Overhead Press

Set 1 – 5 reps @ 50%

Set 2 – 5 reps @ 60%

Set 3 – 5 reps @ 70%

Sets 4-7 – 3 reps @ 85-90%

R2-3M

Set 8 – 10 reps @ 70-75% (heavier than 4/29)

 

B) For time:

– Run 600m

– 20 hang power cleans (135/95)

– 60 double unders (180 singles)

– Run 400m

– 15 hang power cleans

–  40 double unders (120 singles)

– Run 200m

– 10 hang power cleans

– 20 double unders (60 singles)

 

*The 600m run will include running to the 400m turnaround, then to the 200m turnaround, then BACK to the 400m turnaround, then back to the gym.

 

Saturday 5/7

8am Masters CF

9am CrossFit

10am Barbell

 

Sunday 5/8

8am CF Endurance

You’ll see that we’ve got a pretty sick new computer set-up at the gym. This is the first step in an attempt to phase out the whiteboard. Once you check into class via the iPad kiosk, you will then see your name listed under the class on the TV. You can click on your icon and log in your your workout result as well as see others times and weights from earlier classes. There is also a calculator to calculate correct weight percentages! Everyone is free and encouraged to use the computer to log in their scores/weights!

Remember 3 things as you attend class this week:

1. Sign up for the class you wish to attend with your ZP phone app.
2. Sign in once you get to the gym on the iPad kiosk.
3. Log in your results after the workout with your ZP phone app OR on the gym computer.

Sign Up –> Sign In –> Log In

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Monday 4/25

A) E2MOM x 16 min (8 sets)

– 2 power cleans + 1 jerk

*Build from 65-85% of max C&J

 

B) 4 rounds for time:

– 400 m run

– 10/7 strict HSPUs or 10 L-seated DB press

– 10 CTB pull-ups or strict pull-ups or 5/3 muscle ups

 

Tuesday 4/26

A) E2MOM x 16 min – Back Squat

Set 1 – 5 reps @ 60-65%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%

Set 4 – 3 reps @ 80-85%

Set 5 – 2 reps @ 85-90%

Set 6 – 1 reps @ 90-93%

Set 7 – 5 reps @ 80%

Set 8 – 5 reps @ 80%

*If you completed every set on 4/15, try for the heavier percentage.

 

B) E4MOM x 16-20 min (4-5 sets)

– 20 walking lunges (53ish/35ish/hand)

– 15/12 cal row

– 20-50 double unders

*Use KBs or DBs for lunges in a farmer’s carry hold

 

Wednesday 4/27

A) Every 2 min x 12 min (6 sets):

– 3 position snatch

(high hang, mid thigh, 2” below the knee – pause at each position for 1 sec)

*work from 60-80%

 

B)  For time:

– 10 power snatch (135/95, 115/75, 95/55)

– 20 shoulder to overhead

– 30 box jumps-SD (24/20”)

– 400 m run

– 30 box jumps-SD

– 20 shoulder to overhead

– 10 power snatch

 

Thursday 4/28

A) E3MOM Deadlift

*Set 1 – 10 reps @ 50%

*Set 2 – 10 reps @ 60%

*Set 3 – 10 reps @ 70%

*Set 4 – 8 reps @ 75%

*Set 5 – 6 reps @ 80%

Compare to 4/21

 

B) 3 rounds not for time:

– 6 DB/KB bulgarian split squats each leg @ 30X1

– R60S

– 45 sec handstand hold (freestanding or with wall assist trying to find balance points)

– R45S

– 10 DB/KB chinese rows @ 2111

– Rest as needed

 

C) Row 1000m for time

 

Friday 4/29

A) Strict Overhead Press

* Set 1 – 5 reps @ 50%

* Set 2 – 5 reps @ 60%

* Set 3 – 5 reps @ 70%

* Set 4 – 3 reps @ 85-90%

* Set 5 – 3 reps @ 85-90%

* Set 6 – 3 reps @ 85-90%

R2-3M and then…

* Set 7 – 10 reps @ 70-75% (heavier than 4/25)

 

B) 21-15-9 reps for time:

– thrusters (95/65)

– toes to bar

 

C) 3 rounds not for time:

– 15-20 sec of flutter kicks in L-sit position (accumulated)

Rest as needed

 

Saturday 4/30

8am Masters CrossFit

9am CrossFit

10am Barbell

11am Free Intro to CrossFit

 

Sunday 5/1

8am CrossFit Endurance

If you are still having issues with Zen Planner please let me know! This might include not getting emails, not being able to sign into your account, and not being able to access the app. Let’s get it figured out and get you rolling.

If you have successfully accessed your profile and downloaded the app on your phone then please start doing 2 things:

1. Sign UP for classes via the app. Then sign IN when you get here on the iPad.
2. Log your workouts via the app.

Mobility with RJ is back on this week on Wednesday at 7:30pm! 

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Monday 4/18

A) EMOM x 3 min

– 3 power cleans @ 70-75%

R60S after 3rd set

+

EMOM x 4 min

– 2 power cleans @ 80-85%

R60S after 3rd set

+

EMOM x 5 min

– 1 power clean @ 90-95%

 

B) 2 rounds for max reps

6 min AMRAP:

– 10 power cleans (185/125, 155/105, 135/95)

– 15 burpees over the barbell

– 20 toes to bar

– 25 wall balls

– 30 double unders (60 singles)

Rest 4 minutes, then repeat.

 

Tuesday 4/19

A) E2MOM x 10 min – Front Squat

Set 1 – 5 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 3 reps @ 80%

Set 4 – 2 reps @ 85%

Set 5 – 1 rep @ 90%

R2-3M then…

Set 6 – 10 reps @ 70-80%

 

B) “Jackie”

For time:

– 1000m row

– 50 thrusters (45/35)

– 30 pull-ups

 

Wednesday 4/20

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

– hang snatch + snatch

 

B) 10 min AMRAP:

– 10 power snatch (75/45)

– 10 box jump overs 24/20”

– 200 m run

 

C) 3 rounds not for time:

– 15 DB floor press @ 2111 (heavier than last week)

R30S

– 12 BB biceps curls x 12 reps @ 2021

R30S

– 30 banded pull-aparts (red band)

Rest as needed

 

Thursday 4/21

A) E3MOM x 15 min – Deadlift

*Set 1 – 10 reps @ 50%

*Set 2 – 10 reps @ 60%

*Set 3 – 10 reps @ 65%

*Set 4 – 8 reps @ 75%

*Set 5 – 6 reps @ 80%

 

B) EMOM x 14-20 min

E: 12/9 cal row

O: 2-3 man makers (55/35)

 

*Up cal row to 15/12 if able.

 

Man maker = row R + push up + row L + squat clean thruster

 

Friday 4/22

A) E2MOM x 10 min – Strict Overhead Press

Set 1 – 5 reps @ 50%

Set 2 – 5 reps @ 60%

Set 3 – 5 reps @ 70%

Set 4 – 3 reps @ 85-90%

Set 5 – 3 reps @ 85-90%

R2-3M then…

Set 7 – 10 reps @ 65-70%

 

B) 3 rounds not for time:

– 20 front rack reverse lunges (build to a heavy set)

– 30 second nose & toes hold (accumulated)

– Farmers carry AHAP down and back

– L-hold on rings x 30 seconds (accumulated)

 

Saturday 4/23

8am Masters CrossFit

9am CrossFit

10am Barbell

 

Sunday 4/24

8am Endurance