150528 Thursday – “Laurel and Hardy & Murph”
It has been a tradition to do the workout “Murph” each Memorial day in honor of all who serve. Due to the CrossFit Regionals being held over the Memorial weekend, we are moving it to the following Sunday.
This year we will be having the event at DCF Alamo (190 Alamo Plaza, Alamo, Ca) to take full advantage of the Iron Horse Trail! Due to the popularity of this workout (and the long time domain) we ask you sign up for heats. You can compete the workout individually, in pairs, or with a team!
- 1 mile run
- 100 pull ups
- 200 push ups
- 300 squats
- 1 mile run
(Advanced*: 20lb weight vest the entire time, Intermediate: no vest, Novice: 1/2 murph).
Partition the pull ups, push ups, and squats as desired (20 rounds of 5/10/15 is generally best).
We will also be having a BIG BBQ going on so even if you do not want to participate in the workout, we hope you will come enjoy the company and cheer on your friends who are doing it. Please bring something to share (side dish, meat, snacks, drinks, etc) If you are making something that is not “paleo friendly” please label it for our “food allergy sensitive” members.
About Michael Murphy – June 28th, 2005
A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satellite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severely injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”
For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service member to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam. More information can be found here.
Mobility: Shoulder Mobility
Skill Practice Warm Up: None.
Metabolic Conditioning: “Laurel and Hardy” – Partner Workout – For time.
With a partner, split the work up any way you desire, one person working at a time (except on the last movement).
80 hip extensions
16 round trip sled pushes, 20’ each way (Performance: +140lbs, Athletic*: +90lbs, Health: +0) – loads listed are for turf
400m sandbag carry –both people run, trade sandbag as you go- (Perfromance: 80lbs, Athletic*: 60lbs, Health: 45lbs)
40 single arm dumbbell overhead squats (Performance: 45lbs, Athletic*: 30lbs, health: 20lbs)
40 shoulder press (Performance: 95lbs, Athletic*: 63lbs, Health: 33lbs)
20 bar or ring muscle ups (3 pull ups + 3 ring dips = 1 muscle up – Still ‘RX’!)
40 plate burpees –BOTH AT THE SAME TIME- (Performance: 45lbs, Atletic*: 25lbs, Health: 15lbs)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 14 – 22 minutes.
Coaching Tips: Dividing the work in half completely isn’t usually the way to get the best time, but it is a good starting point. Shift extra reps to the partner who ‘likes’ or is better at that particular movement. If one person can handle more of the overall work, let them do it! The person not as advanced will get a bit more rest, and the more advanced person will get a more intense workout! The key is to always have someone moving. Avoid times when both people are resting at the same time.
The single arm OHS can be done with either arm (no need to alternate). Make sure that the shoulder presses are STRICT (no knee or hip bend to speak of). Don’t forget that the last 20 plate burpees are both people at the same time!
Compare To: 2014 – 04 – 20
Optional ‘Cash Out’: None.