4.1.13 – WOD

http://youtu.be/pMh4URCbfX4

Michael Patrick Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL lieutenant and the first person to be awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was also the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards included the Silver Star and 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 Terror missions, he was killed on June 28, 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.

Since his death, a United States Navy destroyer, a post office, a combat training pool at Naval Station Newport, and a park have been named in his honor.

With that said, today we are honoring Murph. I also highly recommend you somehow find away to watch the documentary. You will never slack on a hero WOD again. ~ WW

***ATTN ALL CROWNTOWN MEMBERS – Yoga classes have started! Every Thursday at 8:30am. We’ll also announce certain Fridays at 5pm. Take advantage of this CF member perk.

***ATTN ALL WOMEN – Women CrossFit Facebook Page. CrownTown has a new program for you. We just added another program option. Evenings of Tuesday & Friday at 6pm. This new schedule starts on Tuesday, February 12th. Contact us for a spot in the class. Click on the link for more info. Women CrossFit

***ATTN ALL CROWNTOWN MEMBERS – The Endurance program is in full effect! Every Tuesday at 5pm. Take advantage of this CF member perk.

Upcoming Events

  • March 9-April 6: Every Saturday for five weeks we will be hosting an in house competition style event. The workouts will be the Reebok CrossFit Games Open workouts. If you are registered to compete, please make sure you choose a heat time to perform your workout. If you are not registered, please show up between 7-10am to volunteer your time to help support your community. After the competition you may also get your workout in.
  • May 17-19: Reebok CrossFit Games SoCal Regional Competition at Del Mar Fairgrounds. Top 48 men/women and the top 30 teams from the SoCal region compete for a spot to advance to the finals at The Home Depot Center in July.

Monday

CrossFit:

Hero WOD:

“Murph”

For time:

Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

*NOTES: this WOD has a 50 minute warm-up. Partition the gymnastics movements any way

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit:

For time:

Run 800 meters

Then, 10 rounds of:

– 5 Pull-ups
– 10 Push-ups
– 15 Air Squats

Then, Run 800 meters

*NOTE: this WOD has a 30 minute time cap

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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