Get ready for another fun week at the Cove! This Friday we will be doing a potluck after the 6:30 class. Bring your favorite Whole30 dish to share and let’s get inspired with new recipes as we round the halfway mark of the challenge!
And this was posted yesterday, but given WOD page traffic is light for Sundays due to Open Gym, we thought this was worth another share:
With the weather warming up we wanted to put an important weekend on your radar. Memorial Day Weekend we have several exciting events happening at the gym. I know we all get caught up in the barbecues, fireworks and a day off from work, but we believe its important to honor the holiday as it was intended: By remembering the people who died while serving in our armed forces.
Saturday at 10am: WOD With Warriors
We will be doing an event with Team Red White and Blue. Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity. We are honored to be hosting the WOD with Warriors and hope you will ALL come and support them! Stay tuned for more details.
Monday at 10am: Hero WOD “Murph”
The Hero WODs are named after Heros who have given their lives in the line of duty. Their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “Murph” is a Hero WOD named after t Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It first appeared on the CrossFit site 18 August 2005. Here is his story:On June 28, 2005, the day he was killed, Murphy was leading a SEAL team in northeastern Afghanistan looking for the commander of a group of insurgents known as the Mountain Tigers.The Operation Red Wings reconnaissance team rappelled down from a helicopter at night and climbed through rain to a spot 10,000 feet high overlooking a village to keep a lookout. But the mission was compromised the following morning when three local goat herders happened upon their hiding spot.High in the Hindu Kush mountains, Murphy and Petty Officers Marcus Luttrell of Huntsville, Texas; Matthew Axelson of Cupertino, Calif.; and Danny Dietz of Littleton, Colo.; held a tense discussion of the rules of engagement and the fate of the three goat herders, who were being held at gunpoint.If they were Taliban sympathizers, then letting the herders go would allow them to alert the Taliban forces lurking in the area; killing them might ensure the team’s safety, but there were issues of possible military charges and a media backlash, according to Luttrell, the lone survivor.Murphy, who favored letting the goat herders go, guided a discussion of military, political, safety and moral implications. A majority agreed with him.An hour after the herders were released, more than 100 Taliban armed with AK-47 assault rifles and rocket-propelled grenades opened fire, attacking from higher elevation, and maneuvering to outflank the SEALs, said Gary Williams, author of “Seal of Honor,” a biography of Murphy.Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside in Afghanistan’s Kunar Province in 2005.Three of the team members had been shot at least once when Murphy decided drastic action was needed to save the team, Luttrell wrote. With the team’s radio out of commission, Murphy exposed himself to enemy gunfire by stepping into a clearing with a satellite phone to make a call to Bagram Airfield to relay the dire situation. He dropped the phone after being shot, then picked it up to complete the phone call with four words: “Roger that, thank you.”Then he continued the battle.In his own book, “Lone Survivor,” Luttrell wrote that Murphy was shot in the stomach early in the firefight, but ignored the wound and continued to lead the team, which killed dozens of Taliban attackers. The injuries continued to mount as the SEALs were forced to scramble, slide and tumble down the mountain in the face of the onslaught. By the end of the two-hour firefight, Murphy, Dietz and Axelson were dead. The tragedy was compounded when 16 rescuers — eight additional SEALs and eight members of the Army’s elite “Night Stalkers” — were killed when their MH-47 Chinook helicopter was shot down by a rocket-propelled grenade.It was the largest single-day loss in naval special warfare history.“Murph”For time: 1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile RunPlease note we can and WILL scale and the movements do not need to be in order! Think “Cindy” (sets of 5 pull ups, 10 push ups and 15 air squats) for 20 rounds. We CAN do this!
Monday Strength WOD
Take 12 to 15 minutes to:
Find a new 1 Rep Max Push Jerk
400 M Run
2 Rounds of “Cindy” (sets of 5 pull ups, 10 push ups and 15 air squats)
20 min AMRAP
Note: This will be good Murph Prep!
Our newest Foundations graduates Aaron and Maegan!