Your worst ‘Murph. Sober Support. Tell a friend. Frank’s Sign. Helmets. Scary Miss. Netflix list. The Week Ahead 5.23.22

Diablo is sponsoring the Livorna Dolphins swim team. So we thought we’d try to motivate the parents.
“There is no influence like the influence of habit.” Gilbert Parker

TWISI (The Way I See It) – YOUR BEST ‘MURPH MIGHT BE YOUR WORST:  “‘Murph is a CrossFit Hero workout named for Lt. Micheal Murphy, who was killed in action in Afghanistan in June 2008 while trying to save his entire Seal Team trapped on a mountain ledge. Diablo CrossFit and many other CrossFit gyms around the Country have been doing the ‘Murph workout on Memorial Day for many years. 
  • ‘Murph: 1 Mile Run, 100 Pull Ups, 200 Push Ups, 300 Squats, 1 Mile Run.
Over the last several months we have been preparing for ‘Murph through our daily programming (Progressive Programming) with a strong emphasis on virtuosity of movement, especially push ups and squats. And as most of us have learned, full range of motion requires more effort and may be slower. So, the way I see it, a perfect ‘Murph is one where every rep counts. And, as a result, it may be your slowest ‘Murph.

I think the best way to honor ‘Murph and all those who have given their lives in service to our Country, is to complete ‘Murph as Rx (or Scaled) with perfect pull ups, push ups and squats. You may have to submit your worst ‘Murph time ever, but you properly honored our heroes. 

YOU CAN REGISTER FOR ‘MURPH ON YOUR DIABLO APP NOW! – Classes begin on Memorial Day at 7AM and continue through 12PM. 

IT STARTS WITH US! – BUILDING A SOBER COMMUNITY WITH OUR NEW CHARITY PARTNER: THE PHOENIX  Yvonne and I are very excited to announce our partnership with The Phoenix Organization for sobriety support. As most of us know, drug and alcohol addictions are up dramatically over the last couple years, contributing heavily to the homeless crisis afflicting our country, and sadly, adding to the growing number of overdose deaths.

“The Phoenix takes a new approach to recovery by fostering healing through fitness and personal connection. We offer activities for everyone – from weightlifting and boxing to running, hiking, and yoga. All to help people grow stronger together, overcome the stigma of addiction, and rise to their full potential.”  The Phoenix provides access to ALL of these activities for free to their members in recovery.

I have said for many years, that CrossFit plus our community can heal almost everything. For those recovering from addiction, Diablo CrossFit will serve as a lifeboat of support. We’ll be offering dedicated classes for Phoenix members beginning in June. Alcohol and drug addiction has affected both Yvonne’s & my families. This partnership is our small way to take action to help turn the tide on addiction. 

And, keep an eye out in class for our local Phoenix Organization manager and new Diablo member: Cristy Smyth – who is finishing up her Start Up session with Chad. She’ll be in class soon! Her personal story is pretty amazing. 

* NEW * DIABLO SPORTS PERFORMANCE TRAINING BEGINS JUNE 6th: Coach Jackson Miller, a former Collegiate Div 1, All-American Swimmer will be training pre-High School, High School & College athletes who want to take their sport performance to the next level. He’ll focus on sport-specific strength, mobility and stability training.  Check out his webpage for the details & registration.

CHALLENGE OF THE WEEK:  Talk about your fitness & nutrition to a friend or family member. 

THE CROSSFIT GAME SEMIFINALS ARE HAPPENING NOW!  These competitions are always exciting as the best of the best try to earn their spot at the CrossFit Games in August.  All of the Semifinals will be airing live on the CrossFit Games YouTube.  

This week’s (May 27-29) Semis include:TWEET OF THE WEEK: When you workout, you’ll discover 3 types of friends & family: those who join you, those who support you from the sidelines, and those you guilt-trip & tease you.

WORKOUTS –  May Focus: Strength & Foundation (Newsletter / Calendar) The week ahead: CRAIG’S LIST (Stuff I’m Reading, Hearing, Watching, Using or Buying)

Watch out for Frank’s Sign (Get a mirror!) – Shawn Baker is an MD and an avid supporter of the carnivore diet. Check out this Instagram post where he talks about a relatively unknown indicator of cardiovascular disease.

Do Helmets Give Cyclists A False Sense of Security – Peter Attia – PedalMe, a London based e-bike company recently announced that their employees were NOT allowed to wear helmets for safety reasons. This is cool read – and doesn’t end how you might think.

* Caution: scary to watch * – CrossFit Female Athlete Ro Scott misses a 245# jerk. She’s ok – and she’s lifted a lot more recently. This is one reason why barbells are 7′ wide and bumper plates are 18″ tall. 

NETFLIX:  “Unbelievable” and “Ozark Season 4″.  Both of these were outstanding.. but definitely not “feel good” material.  Unbelievable is based upon a true story and is shocking.  Ozark is just damn good pulp fiction and very, very good casting & acting.

Make it an awesome week!