150529 Friday – “Tire Iron”

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!

murph collageSIGN UP FOR A HEAT TIME HERE!

“Murph”

  • 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

memorialdaymurph001013A 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: Hip Mobility


Skill Practice Warm Up: None.


Strength: Power Clean – Session 8

7 x 1 (7 sets of 1 reps, “across,” same weight for each set)

Superset: Ring Dip / Ring Push Up

7 x 3 (7 sets of 3 reps, if doing Ring push ups stay at the same angle)

Add 5 to 10 pounds from your 5×3. You should be at 90-100% of your max. We will go through the same cycle of 7×1, 6×2, 5×3 twice more. If 3 ring dips are really easy add some weight with a dumbbell between your thighs or start to pause at the bottom of each rep for a few seconds. If you are doing ring push ups try and lower your angle.


Metabolic Conditioning:  “Tire Iron” – For time.

20 Kettlebell swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)

400m Run

15 Kettlebell swings

200m Run

10 Kettlebell swings

100m Run

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  7 – 12 minutes.

Coaching Tips: Scale up option of 70/53* if KB swings are a movement you excel at or if you think you will do the Rx weight unbroken. If KB swings are a struggle for you, pick up KB as soon as you get in from the run and get a set in before you take a quick rest.

Compare to: 2015 – 02 – 04


Optional ‘Cash Out’: 1 min burpees, 2 min row, 1 min burpees

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