RainCross…
Monday, Memorial Day… There Will Be 1 Big Class Held @ 9AM!!!
You Either Signed Up… Or You Didn’t…
There’s Is & Always Been A Cap On Each Session…
Just Trying To Keep Everyone Safe… And I’m Not Sorry For That…
So… For Those Who Are Coming…
We Will Mostly Likely Be Starting In 2 Different Heats…
My Plan Is…
9:00AM: The “Huddle Up”…
Followed By Getting In YOUR OWN WARM UP!!!
Then: The Playing Of “Taps”…
Followed By “Pees & Poops”…
1st Heat Starts No Later Than 9:30AM…
The Next Heat Starts When The Last Runner Of The 1st Heat Comes In…
Well Have Both Clocks Going On…
As Far As The Pull Up Rig/Rings… 1st Come 1st Serve…
I’m Not Kicking Anyone Out… Once Your Done… If You Have To Leave… You Have To Leave… If You Want To Stick Around & Hang Out… FEEL FREE!!!
Bring Some Snacks/Yummy-ness… Sip On Your “Recovery” Drink… Pick & Bring Your Poison…
Just Hang Out With Good Friends/Family…
Alright…
“Not All About Drinkin’ & BBQin’…”
This One Is From The Vault That I Wrote A Few Years Ago… I’m Going To Post It As Is… BUT… There Is One Part That I Would Change… More On That On Tomorrow’s Post…
From The RC CrossFit Vault…
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!!!
Today’s WOD (Monday’s WOD) Isn’t About Getting The Fastest Time…
It’s Gonna Be A Long Fight… It’s Gonna Be Hot… 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…
I Hope Everyone Will Have A Fun & Safe Memorial Weekend…
Just Remember…
It Ain’t All About Drinkin’ & BBQin’…
My Auntie Veronica Posted This Video Up On FaceBook…
I Love You Auntie…
I’m Not Trying To Put Myself On A “High Horse”…
And I’m Sure I Can Speak For All Of Our RCCF Veterans & Military/LEO/ Fire/EMS Personnel….
I/We Don’t Want Any “Thank You’s” On Memorial Day…
I Will Not Give Any “Thank You’s” To Any Of Our Current Or Past Military/LEO/ Fire/EMS Personnel…
I Will Give “Thank You’s” To All Friends/Family Who Have Lost A Loved One Who Has Served…
It’s Memorial Day… Not Veteran’s Day… Not Armed Forces Day… Not LEO Day… Not FireFighter Day… Not Paramedic Day… Not EMT Day… Not Dispatcher Day… Etc… Etc…
All The Men & Women Who Are Currently Serving Or Who Have Served & Are Still Alive… They Are The Ones Who Are Protecting Or Have Protected The United States Of America…
Memorial Day Is A Day To Remember & Give Thanks To Those Who Have Given Their Lives To Protect The United States Of America…
Remember Them…
You Can Go To The River… Go To The Desert… Go To The Beach… Have Friends & Family Over For A BBQ… Literally Any Single Day Of The Year…
That Being Said…
I’m Proud Of My Duties That I Performed While I Was In The United States Marine Corps…
Some Bring A Smile To My Face… Some Bring Tears Falling Down My Face… Some Make Me Proud Of Who I Am Today… Some Give Me Nightmares…
But In The End… I Came Home…
This Weekend… Have Fun… Enjoy Time With Friends & Family…
But Remember Those Who Gave Their Lives In Order To Allow You To Have This “3 Day Weekend”…
Because They… Well… They Have An Eternity Weekend…
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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.”
After The Playing Of “Taps”…
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run… TIME!!!
If You Have A Vest… Wear It!!!
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3…2…1… GO!!!
Mando
‘Nuff Said…
Memorial Day Murph Variations…
Remember… You Can Always MODify The Run With A 2K Row… 2K Ski… Or 3 Mile Bike… Or We Can Cut Those Numbers In Half… Pull Ups… Can Be Banded Or MOD With Ring Rows Or Jumping Pull Ups… Push Ups… Can Be On Your Knees… Squats… Well… Squats Are Squats…
“One Shot One Kill”… 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run… TIME!!!
“Classic”… 1 Mile Run 20 Rounds: 5 Pull Ups 10 Push Ups 15 Air Squats 1 Mile Run… TIME!!!
“Half/Double Classic”… 1 Mile Run 10 Rounds: 10 Pull Ups 20 Push Ups 30 Air Squats 1 Mile Run… TIME!!!
“Push Up Saver”… 1 Mile Run 20 Rounds: 5 Push Ups 5 Pull Ups 5 Push Ups 15 Air Squats 1 Mile Run… TIME!!!
“Leg Saver”… 1 Mile Run 15 Rounds: 5 Pull Ups 10 Push Ups 20 Air Squats… Then… 5 Rounds: 5 Pull Ups 10 Push Ups 1 Mile Run… TIME!!!
“2016 CrossFit Games”… 1 Mile Run 5 Rounds: 20 Pull Ups 40 Push Ups 60 Air Squats 1 Mile Run… TIME!!!
“Mini Sets”… 1 Mile Run 33 Rounds: 3 Pull Ups 6 Push Ups 9 Air Squats Then… 1 Round: 1 Pull Ups 2 Push Ups 3 Pull Ups 1 Mile Run… TIME!!!
“Just Survive”… 1 Mile Run JUST GET THROUGH… 100 Pull Ups 200 Push Ups 300 Air Squats ANYWAY YOU WANT… 1 Mile Run… TIME!!!
RainCrossStrengthandConditioning 