CrossFit Great Bridge

Memorial Day Murph 2017

Join us Memorial Day, Monday May 29th for a workout honoring a true hero!

Cookout and Social to follow.

Get a Shirt and/or make a donation at there website ………..TSHIRT

Then sign up for a heat time ….9:00am………10:30am

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LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005

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 though The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.

6/23/17 Friday

Workout of the Day
50 Squat Cleans 95/135 for time
Every minute 5 HSPU

Post your results to the Whiteboard.

6/22/17 Thursday

Workout of the Day
Every 3 min for 7 rounds
Run 400m
12 Toe to Bar

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6/21/17 Wednesday

Workout of the Day
Deadlifts
5@65%
5@75%
5@85%
5@75%
Max rep @65%
then
6 min Amrap
4 Hang Power Snatch 95/135
8 Push-ups
12 Deadlifts

Post your results to the Whiteboard.

6/20/17 Tuesday

Workout of the Day
20 min Alt Emom
Min 1: 1 Hang Power Clean +
1 Power Clean +
2 Front Squat
Min 2 20 sec max rep Strict pull-ups

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6/19/17 Monday

Workout of the Day
For time:
1,000m Row
Directly into:
21-15-9
Overhead Squats 80/115
KB Swings 55/70

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6/15/17 Thursday

Workout of the Day
“AMRAP 18:
16 Calorie Row
14 Box Jump (24/20″)
12 Toes-to-Bar
10 Alt DB Snatchs (50’s/35’s)”

Post your results to the Whiteboard.

6/14/17 Wednesday

Somebody Pick it up !

Workout of the Day
Skill Work : Double Unders
then
Bench Press
Find your 1 rep max.

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6/13/17 Tuesday

Workout of the Day
“Christine”
3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps (24/20)

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6/12/17 Monday

Workout of the Day
Back Squat
Find your 1 rep max.
then
30-20-10
Thusters 65/95
Burpee over bar

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6/8/17 Thursday

Workout of the Day
1000 meter row
21-15-9 reps for time of:
Kettle Bell Swing 45/70
Box Jumps 24/30

Post your results to the Whiteboard.