Tag: Murph

Categories
Community Events Workouts

2013-05-25 & 27

Daily Motivation (Weekend Edition): “If you don’t go after what you want, you’ll never have it. If you don’t ask, the answer is always ‘no.’ If you don’t step forward, you’re always in the same place.” – Nora Roberts

SATURDAY, MAY 25
9:00 ~ 10:00 a.m. – Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.

10:00 ~ 11:00 a.m. – Group WOD
Those who want to try out CrossFit for the first time get to WOD for free! Members should bring their friends to try us out. Visiting CrossFitters can pay our $12 ($10 for military) drop-in fee to WOD.

MONDAY, MAY 27
4:00 p.m. ONLY

Memorial Day is a day of remembrance and reconciliation. Many observe this day by visiting cemeteries and memorials and spending time with family and friends. Join us at The Boneyard on Monday, May 27 at 4 p.m. to spend time with us and a hero – Lt. Michael “Murph” Murphy – to honor our fallen military members. Learn more about Memorial Day Murph and register if you wish at www.mdmfundraiser.com.

Note: We will have an altered schedule on Monday, May 27. All regularly scheduled classes are cancelled Monday. The 4 p.m. class is the only class you can attend.

We hope you have a safe and fun Memorial Day Weekend!

Categories
CrossFit Events Workouts

2012-11-10

In observance of Veterans Day and in honor of our military we will do “Lumberjack 20.”

Note: The Boneyard will be closed for morning classes on Monday. We will have the 11:15 a.m., 5 and 6 p.m. classes as usual.

8:00 ~ 9:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.

9:00 ~ 10:00 a.m.
Endurance Class

9:00 ~ 10:00 a.m.
Group WOD – “Lumberjack 20” Honoring Ft. Hood

– 20 Deadlifts (275#/185#) / Run 400m
– 20 KB swings (2 pood) / Run 400m
– 20 Overhead Squats (115#/75#) / Run 400m
– 20 Burpees / Run 400m
– 20 Pullups (Chest to Bar) / Run 400m
– 20 Box Jumps (24″) / Run 400m
– 20 KB Clean Catch Squats (32kg/24kg) / Run 400m

*We can modify where necessary. For this workout, you can complete it on your own or with a partner. If you do it with a partner, you need to do your runs together and your partner will hold a wall sit while you do your work. Kettlebell clean catch squats are replacing dumbell squat cleans because ”we love them ‘bells.”

On Nov. 5, 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

Categories
CrossFit Workouts

2012-05-28

In honor of the SEAL community we will be doing a Hero WOD to honor one of their fallen, Navy Lieutenant Michael Murphy.

“Murph”

For time:
– 1 mile Run
– 100 Pull-ups
– 200 Push-ups
– 300 Squats
– 1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Categories
CrossFit Workouts

2011-05-04 WOD

Matt doing pushups
Matt doing pushups.

In honor of the SEAL community we will be doing a Hero WOD to honor one of their fallen, Navy Lieutenant Michael Murphy.

“Murph”

For time:
– 1 mile Run
– 100 Pull-ups
– 200 Push-ups
– 300 Squats
– 1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Categories
CrossFit Workouts

2009-11-16 WOD

“Murph”

For time:
– 1 mile Run
– 100 Pullups
– 200 Pushups
– 300 Air Squats
– 1 mile Run

Partition the pullups, pushups, and squats as needed.  For instance, you could do 20 rounds of Cindy.  Start and finish with a mile run.  If you’ve got a twenty pound vest or body armor, wear it.  Scaled versions will be available.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28, 2005.  This workout was one of Mike’s favorites and he named it “Body Armor.”  From here on, 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 this great country and the beautiful people who make it what it is.

Lt. Michael P. Murphy’s Official Medal of Honor Site