Huge Congrats To Everyone Who Came Out Monday Morning To HONOR Lt. Micheal P. Murphy!!!
A Bunch Of Variations Were Performed… As Well As MODifications…
Danielley… Rob… Leo… & Oscar Performed “Murph” Rx’d… With A Vest… With Kipping Or ButterFly Pull Ups & Push Ups On Toes…
Travis Performed “Murph” Rx’d… No Vest… With Strict Or Kipping Pull Ups & Push Ups On Toes…
Erika Performed “Murph”… No Vest… Banded Pull Ups & Push Ups On Knees…
Kim Was Broken!!! Had A Cast On Her Left Hand Due To A Surgery… But… She Performed “Murph”… With A Vest… 1 Arm DB Rows & 1 Arm Elevated Push Ups…
And Mr. Daniel… He Performed “Murph” Rx’d… With A Vest… STRICT Pull Ups & Push Ups On Toes…
Ryker Got His Own Little WOD In As Well!!!
And… Only 1 Persong Got Lost On The Run!!! LOL!!!
Great Work Everyone!!!
Back To Business As Usual…
Alright… “Curtis Ps”…
What The Heck Are Those And Why Are They Called That?!?!
There Are MANY MANY Variations Of Curtis Ps…
From The Ground… From The Hang… Power Cleans… Push Presses… Cleans… Thrusters… Using A Plate Or A BarBell…
Your Going To See Some Variation Of Curtis Ps For The Rest Of The Week!!!
For Today… We’ll Be Using A Plate… Pick Your Poison On The Weight…
We Will Be Performing Power Cleans & Push Presses AND CLEANS & Thrusters…
PLEASE DON’T DROP THE PLATES FROM OVERHEAD AS YOU WILL MESS UP THE THOSE PRETTY LITTLE RINGS ON THE BUMPER PLATES… OR BIG SHINY RINGS ON THE OLYMPIC LIFTING PLATES… IF YOU CAN’T GUIDE IT BACK DOWN… IT’S TOO HEAVY!!!
There Will Not Be An 8AM Session Tuesday Morning…
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ALRIGHT… HERE WE GO!!!
Strength…
Every Min On the Min X 3 Mins:
3 OverHead Squats @ 80%
——————————————————-
MetCon…
***Plate Curtis Ps…Pick Your Poison…***
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For Time…
25 Plate Power Curtis Ps
(Power Clean + FWD Lunge + FWD Lunge + Push Press…)
Rest 1 Min…
25 Plate Squat Curtis Ps
(CLEAN + FWD Lunge + FWD Lunge + Thruster…)
… TIME!!!
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3…2…1….GO!!!
Mando
5.27.2024 Athletes… WOD & Scores…
From George W. Bush…
FOR CONSPICUOUS GALLANTRY AND INTREPIDITY AT THE RISK OF HIS LIFE ABOVE AND BEYOND THE CALL OF DUTY AS THE LEADER OF A SPECIAL RECONNAISSANCE ELEMENT WITH NAVAL SPECIAL WARFARE TASK UNIT AFGHANISTAN ON 27 AND 28 JUNE 2005. WHILE LEADING A MISSION TO LOCATE A HIGH-LEVEL ANTI-COALITION MILITIA LEADER, LIEUTENANT MURPHY DEMONSTRATED EXTRAORDINARY HEROISM IN THE FACE OF GRAVE DANGER IN THE VICINITY OF ASADABAD, KONAR PROVINCE, AFGHANISTAN. ON 28 JUNE 2005, OPERATING IN AN EXTREMELY RUGGED ENEMY-CONTROLLED AREA, LIEUTENANT MURPHY’S TEAM WAS DISCOVERED BY ANTI-COALITION MILITIA SYMPATHIZERS, WHO REVEALED THEIR POSITION TO TALIBAN FIGHTERS. AS A RESULT, BETWEEN 30 AND 40 ENEMY FIGHTERS BESIEGED HIS FOUR-MEMBER TEAM. DEMONSTRATING EXCEPTIONAL RESOLVE, LIEUTENANT MURPHY VALIANTLY LED HIS MEN IN ENGAGING THE LARGE ENEMY FORCE. THE ENSUING FIERCE FIREFIGHT RESULTED IN NUMEROUS ENEMY CASUALTIES, AS WELL AS THE WOUNDING OF ALL FOUR MEMBERS OF THE TEAM. IGNORING HIS OWN WOUNDS AND DEMONSTRATING EXCEPTIONAL COMPOSURE, LIEUTENANT MURPHY CONTINUED TO LEAD AND ENCOURAGE HIS MEN. WHEN THE PRIMARY COMMUNICATOR FELL MORTALLY WOUNDED, LIEUTENANT MURPHY REPEATEDLY ATTEMPTED TO CALL FOR ASSISTANCE FOR HIS BELEAGUERED TEAMMATES. REALIZING THE IMPOSSIBILITY OF COMMUNICATING IN THE EXTREME TERRAIN, AND IN THE FACE OF ALMOST CERTAIN DEATH, HE FOUGHT HIS WAY INTO OPEN TERRAIN TO GAIN A BETTER POSITION TO TRANSMIT A CALL. THIS DELIBERATE, HEROIC ACT DEPRIVED HIM OF COVER, EXPOSING HIM TO DIRECT ENEMY FIRE. FINALLY ACHIEVING CONTACT WITH HIS HEADQUARTERS, LIEUTENANT MURPHY MAINTAINED HIS EXPOSED POSITION WHILE HE PROVIDED HIS LOCATION AND REQUESTED IMMEDIATE SUPPORT FOR HIS TEAM. IN HIS FINAL ACT OF BRAVERY, HE CONTINUED TO ENGAGE THE ENEMY UNTIL HE WAS MORTALLY WOUNDED, GALLANTLY GIVING HIS LIFE FOR HIS COUNTRY AND FOR THE CAUSE OF FREEDOM. BY HIS SELFLESS LEADERSHIP, COURAGEOUS ACTIONS, AND EXTRAORDINARY DEVOTION TO DUTY, LIEUTENANT MURPHY REFLECTED GREAT CREDIT UPON HIMSELF AND UPHELD THE HIGHEST TRADITIONS OF THE UNITED STATES NAVAL SERVICE.
SIGNED GEORGE W. BUSH
RainCrossStrengthandConditioning 