“Memorial Day Murph…”
Every Memorial Day Weekend… We Perform…
“Murph”
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run… TIME!!!
Rx’d: M&F- Wearing A 20lbs Vest!!!
Once A Year For A Reason…
It’s Hard… And It’s Supposed To Be…
Today’s WOD Isn’t About Getting The Fastest Time…
It’s Gonna Be A Long Fight… It’s Gonna Be Hot/Humid… It’s Gonna Be Chaotic… There’s Gonna Be A Point Where You Get Confused… There’s Gonna Be Blood… There’s Gonna Be Sweat… There’s Gonna Be Tears… Kind Of Like A War…
But Once You Finish & Yell Out “TIME!!!”… You Get To Go Home To Your Family & Friends…
“Once You Finish…”
Once You Finish… Before You Go Home… You’ll Most Likely Be Laid Out On The Ground Somewhere… Breathing Hard… Sweat Coming From Every Pore Of Your Body… High Fiving People… Cheering People On… You’ll Most Likely Feel Pretty Damn “Good”… Even Though You Feel Like Hell…
But Think About How You Felt Before The WOD…
Were You Scared?!?! Nervous?!?!
Think About How You’re Feeling Right Now…
Did You Just Get Scared?!?! Nervous?!?!
Don’t Lie!!!
Fear Is A Crazy Thing… It Can Really Mess With Your Head…
Not Just In A WOD… In Life…
What Scares You?!?! What Motivates You?!?!
Today… When You Walk Into The Station… Grab A Piece Of Chalk… And Write Down Your “Fear” On The Pull Up Rig…
Write Down What Scares You The Most… Write Down What Motivates You The Most…
Write Down What Keeps You Pushing Through What At 1st You Think Is “Impossible”…
I Had/Have Lots Of Fears…
Some Fears… I Have Conquered… Some Fears… Re-Visit Me In My Dreams (Nightmares)… Some Fears… I Still Live With Everyday… Hell… I Have Fears Of Things That Haven’t Even Happened Yet…
But Everyday… I Wake Up… And…
Well… I Wake Up…
For Those Who Know… Know…
My Auntie Veronica Posted This Video Up On FaceBook… Love You Auntie…
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ALRIGHT… HERE WE GO!!!
“Murph”
“Michael Patrick “Murph” Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEALs officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War In Afghanistan He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.
Michael Murphy was born and raised in Suffolk County, New York. He graduated from Pennsylvania State University with honors and dual degrees in political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002. After participating in several War on Terrorism missions, he was killed on June 28, 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan
A United States Navy destroyer and several civilian and military buildings have been named in his honor.”
Class Starts @ 9:00AM…
2019 RainCross Memorial Day Murph Pic @ 9:15AM…
The Playing Of “Taps” @ 9:20AM…
1st Heat @ 9:25AM… Every Other Heat Starts Exactly 5 Mins After…
“In Memory of United States Navy Lieutenant Michael Murphy… 29 years old of Patchogue, New York, who was killed in Afghanistan June 28th, 2005.
This WOD was one of Mike’s favorites and he named it, “Body Armour”. From here on out, it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve his country and the beautiful people who make it what it is…”
CrossFit Inc.
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run… TIME!!!
If You Have A 20lbs Vest… Wear It!!!
You Can Break Up The Pull Ups… Push Ups… And Air Squats Anyway You Want…
“Coach… What Do You Mean?!?!”
Here’s A Few Examples…
“One Shot… One Kill!!!”
100 Pull Ups Straight Through… 200 Push Ups Straight Through… 300 Air Squats Straight Through…
“Double Tap…”
2 Rounds Of: 50 Pull Ups… 100 Push Ups… 150 AIr Squats…
“Long Shot…”
4 Rounds Of: 25 Pull Ups… 50 Push Ups… 75 Air Squats…
“Every Girl Needs A Hero…”
20 Rounds Of “Cindy”… 5 Pull Ups… 10 Push Ups… 15 Air Squats…
“Cindy 2.0…”
10 Rounds Of: 10 Pull Ups… 20 Push Ups… 30 Air Squats…
“Cindy 3.0”
5 Rounds Of: 20 Pull Ups… 40 Push Ups… 60 Air Squats…
“Sneak Attack…”
25 Rounds Of: 4 Pull Ups… 8 Push Ups… 12 Air Squats…
“Push Up Break…”
20 Rounds Of: 5 Push Ups… 5 Pull Ups… 5 Push Ups… 15 Air Squats…
“Leg Saver…”
15 Rounds Of: 5 Pull Ups… 10 Push Ups… 20 Air Squats… Then… 5 Rounds: 5 Pull Ups… 10 Push Ups…
“Baby Steps…”
33 Rounds Of: 3 Pull Ups… 6 Push Ups… 9 Air Squats… Then… 1 Round Of 1 Pull Up… 2 Push Ups… 3 Air Squats…
Or…
“Survival Mode…”
?!?!? Pull Ups… ?!?!? Push Ups… ?!?!? Air Squats…
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3…2…1… GO!!!
Mando
Yesterday’s Post…
“Not All About Drinkin’ & BBQin’…”
I Said There Was One Part That I Would Change…
“I Will Not Give Any “Thank You’s” To Any Of Our Current Or Past Military/LEO/ Fire/EMS Personnel…”
After Re- Reading That… I Realize How Selfish That Sounded… Especially To Someone Who Doesn’t Know Me That Well…
I Have Nothing But The Utmost Respect For ALL Military/LEO/Fire/EMS Personnel… Current & Past… And Though I May Not Say It Out Loud Every Single Day… I Am Thankful For All You Do & Have Done…
So… I Don’t Care What Day Of The Week It Is… To All Of You… I Say “Thank You”…
I Remember A Young… Cocky… Boot Ass Marine Devil Dog Once Barked @ Someone Who Said… “Happy Memorial Day… Thank You For Your Service…” I Remember I Didn’t “Yell” @ That Person… I Simply “Corrected” Them & Said… “Don’t Thank Me… Today Is Not About Me… It’s About Those Who Gave Their Lives…”
Which Technically… Is True… BUT… Me Now… Would Have Throat Punched Old Me…
Who The Hell Am I To Not Accept Someone’s “Thank You”?!?!
It’s Sad… But… Now-In-Days… A LOT Of People Can Give 2 Shits About The Military… I Mean Sure… They Recognize It On Certain Holidays… But The Majority Of The Time… We Go Un-Noticed…
Still… For Someone To Take The Time Out Of Their Day To Say “Thank You”… That Should Go Noticed…
So Again… To All Those Who Have Fought To Keep Us Safe… To All Those Who Continue To Keep Us Safe… And To The Future Heroes… Thank You…
‘Nuff Said…
RainCrossStrengthandConditioning 