Archive for May, 2018

It’s Memorial Day

Posted: May 27, 2018 by crossfittotactfit in Uncategorized

This week is more than the start of summer, BBQ season and beer.  Today is a day of reflection.

28 May

No official class today, but It’s Memorial Day – There can be only one WOD. Murph!

Cash in – 1 mile run

100 pull ups

200 push ups

300 squats

Cash out – 1 mile run

 

If you have already done Murph for memorial day then you can substitute

For time:

 

Cash in – Row 1,000 meters

Then, 5 rounds of:

20 back extensions

16 GHD sit-ups

Cash out – row 1,000 meters

 

29 May

 

Establish your 1-rep-max deadlift

 

Then, with a barbell loaded to 40 percent of your max deadlift:

15 cleans for time

12 cleans for time

9 cleans for time

Rest as needed between each set.

 

30 May

 

Strength Push Jerk 2-2-2-2-2

 

For Time:

15 jerks

45 pull-ups (15 Bar Muscle-ups)

12 jerks

36 pull-ups (12 Bar Muscle-ups)

9 jerks

27 pull-ups (9 Bar Muscle-ups)

 

Use the same load for the jerks that you used for the cleans on Tuesday’s WOD.

 

31 May

 

Skill: Handstand Hold

 

On an 16-minute running clock, perform 1 minute each of:

Squats

Push-ups

Pull-ups

Dips

20-inch box jumps

Wall-ball shots, 20-lb. ball

Burpees

Double-unders

 

** at the end of Double unders go upwards**

 

1 June

 

2- Rep Max Cluster & Thruster ( 1 squat clean where you thruster out of it, and one more thruster = 1 rep)

Then 2-2-2-2-2 @ 75-80% of your 2RM ( Time Cap: 20 minutes)

 

MetCon:

 

21-15-9 reps for time:

Dumbbell thrusters 45/25lbs

Regular Dips

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There are so many stories of men and women who paid the ultimate price for our freedom.  This is but one.  It does not matter if you complete the Murph WOD this Memorial day season or not, but please make sure you all take the time to remember those who freely gave their lives fighting for our freedoms.
LIEUTENANT MICHAEL P. MURPHY
UNITED STATES NAVY

For service set forth in the following

CITATION:

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

 

If you don’t know the story, here is the summary.  Marcus Luttrell tells one side of the story in his book “Lone Survivor”

Summary of Action

Lt. (SEAL) Michael Murphy: For actions during Operation Red Wings on Jun. 28, 2005

On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz, Sonar Technician 2nd Class (SEAL) Matthew Axelson and Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell had a vital task. The four SEALs were scouting Ahmad Shah – a terrorist in his mid-30s who grew up in the adjacent mountains just to the south.

Under the assumed name Muhammad Ismail, Shah led a guerrilla group known to locals as the “Mountain Tigers” that had aligned with the Taliban and other militant groups close to the Pakistani border. The SEAL mission was compromised when the team was spotted by local nationals, who presumably reported its presence and location to the Taliban.

A fierce firefight erupted between the four SEALs and a much larger enemy force of more than 50 anti-coalition militia. The enemy had the SEALs outnumbered. They also had terrain advantage. They launched a well-organized, three-sided attack on the SEALs. The firefight continued relentlessly as the overwhelming militia forced the team deeper into a ravine.

Trying to reach safety, the four men, now each wounded, began bounding down the mountain’s steep sides, making leaps of 20 to 30 feet. Approximately 45 minutes into the fight, pinned down by overwhelming forces, Dietz, the communications petty officer, sought open air to place a distress call back to the base. But before he could, he was shot in the hand, the blast shattering his thumb.

Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

An MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent is as part of an extraction mission to pull out the four embattled SEALs. The MH-47 was escorted by heavily-armored, Army attack helicopters. Entering a hot combat zone, attack helicopters are used initially to neutralize the enemy and make it safer for the lightly-armored, personnel-transport helicopter to insert.

The heavy weight of the attack helicopters slowed the formation’s advance prompting the MH-47 to outrun their armored escort. They knew the tremendous risk going into an active enemy area in daylight, without their attack support, and without the cover of night. Risk would, of course, be minimized if they put the helicopter down in a safe zone. But knowing that their warrior brothers were shot, surrounded and severely wounded, the rescue team opted to directly enter the oncoming battle in hopes of landing on brutally hazardous terrain.

As the Chinook raced to the battle, a rocket-propelled grenade struck the helicopter, killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, Murphy, Luttrell, Dietz and Axelson, continued the fight. By the end of the two-hour gunfight that careened through the hills and over cliffs, Murphy, Axelson and Dietz had been killed. An estimated 35 Taliban were also dead.

The fourth SEAL, Luttrell, was blasted over a ridge by a rocket propelled grenade and was knocked unconscious. Regaining consciousness some time later, Luttrell managed to escape – badly injured – and slowly crawl away down the side of a cliff. Dehydrated, with a bullet wound to one leg, shrapnel embedded in both legs, three vertebrae cracked; the situation for Luttrell was grim. Rescue helicopters were sent in, but he was too weak and injured to make contact. Traveling seven miles on foot he evaded the enemy for nearly a day. Gratefully, local nationals came to his aid, carrying him to a nearby village where they kept him for three days. The Taliban came to the village several times demanding that Luttrell be turned over to them. The villagers refused. One of the villagers made his way to a Marine outpost with a note from Luttrell, and U.S. forces launched a massive operation that rescued him from enemy territory on July 2.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

This was the worst single-day U.S. Forces death toll since Operation Enduring Freedom began nearly six years ago. It was the single largest loss of life for Naval Special Warfare since World War II.

The Naval Special Warfare (NSW) community will forever remember June 28, 2005 and the heroic efforts and sacrifices of our special operators. We hold with reverence the ultimate sacrifice that they made while engaged in that fierce fire fight on the front lines of the global war on terrorism (GWOT).

Last Full week of May

Posted: May 20, 2018 by crossfittotactfit in Uncategorized

May has been flying by.

Monday week 4

18-15-12-9-6-3 reps for time of:
135/95lbs. deadlifts

50ft Bear Crawl
** 30 Double Unders between reps

 

Tuesday week 4

Skill:  Kettlebell Snatch (10 Minutes)

5 rounds for time:
20 pull-ups
30 wall-ball shots, 20\14-lb. ball
20 Burpee Pushups

Wednesday week 4

Skill:  Max Box Jump Height ( in 12 minutes establish a 1 rep max Box jump height)

Power clean 3-3-3-3-3 reps
Front squat 2-2-2-2-2 reps
Squat clean 1-1-1-1-1 reps

MetCon: 12-9-6 for time of:

– Kettle Bell Swings 1.5/1 pood

– Lateral burpees over the KB

– Turkish Getups Alt Hands

 

Thursday week 4

Skill:  2 max sets Toes to bar unbroken 3 rest 3 minutes between sets

MetCon:

For Time:

800m Run

45 Push Press 115\75lbs

400m Run

45 Ring Dips

200m Run 45 Pushups

 

Friday week 4

Strength: Sotts Press 2-2-2- increase weight with every set if possible

4 rounds of:
3 minutes of rowing meters
1 minute of muscle-ups ( Bar or Rings)

Almost to Memorial Day

Posted: May 13, 2018 by crossfittotactfit in Uncategorized

Monday week 3

 

Strength: Front Squat 5 Rep Max, 10 Rep Max, 15 Rep Max Begin with 60% of your 1 rep max Back Squat

MetCon:

Complete as many rounds as possible in 10 minutes of:
275-lb. deadlifts, 10 reps
20 GHD sit-ups

 

 

Tuesday week 3

Skill : Chest to Bar Pullups/ Bar Muscles Ups

 

MetCon:

15-12-9-6-3 reps for time of:

– 115/75lbs Power Clean

– HSPU

– Toes to bar

 

Wednesday week 3

Every Minute on the Minute (EMOM) until cannot complete

Evens: 4 Bumper Getups
Odds: 8 Wall ball 20/14

Thursday week 3

Cash In: 1k Row

2 rounds for time of:
100 squats
50 box jumps, 20-inch box
45-lb. dumbbell clean and jerks, 25 reps

Cash out 500m Row

Friday week 3

Skill Weighted  Chin-up 1-1-1

         Weighted Ring Dips 1-1-1

MetCon:

10-9-8-7-6-5-4-3-2 and 1 rep for time of

– Strict Chin-ups

– Sumo Deadlift High Pull 95lbs

– Burpee Pushup over the bar

So, how are you all feeling?

Posted: May 6, 2018 by crossfittotactfit in Uncategorized

So last week should have been a shock to the system.  Lifting heavy and going hard.

Let’s get right to it.

Monday week 2

Complete as many rounds and reps as possible in 20 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

 

Tuesday week 2

CrossFit Total II

Overhead squat, 1 rep max
Bench Press press, 1 rep max
Clean, 1 rep max

 

Wednesday week 2

Skill: Handstand shoulder taps

Complete as many rounds as possible in 7 minutes of:
35-lb. dumbbell thrusters, 9 reps
rope climb, 1 ascent

— With no Rest

Complete as many rounds as possible in 7 minutes of:
35-lb. dumbbell thrusters, 9 reps
9 Deficit Pushups 45\25lbs plate

 

Thursday week 2

 

For Time:

100 Double Unders

80 Abmat Situps

60 Deadlifts 135/95

40 Box Jumps overs 24/20

20 Kcal Row

 

Friday weeks 2

As far up the ladder as possible in 17 minutes of:

– Thruster / push press / push jerk / split jerk 95/65lbs

– GHD Sit-ups

** Press complex goes up by 1 rep

** GHD goes up by 5… 5, 10, 15, 20

Rep scheme goes 1/5, 2/10, 3/15, 4/20