Tuesday 05/26/150

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Greg – Getting his first “Murph” on

Workout of the Day
Open Skill – Pick a skill or mobility you need to work on
then
Running “Annie”
Run twice around the building
50 Double Unders
50 Sit-ups
Run twice around the building
40 Double Unders
40 Sit-ups
Run twice around the building
30 Double Unders
30 Sit-ups
Run twice around the building
20 Double Unders
20 Sit-ups
Run twice around the building
10 Double Unders
10 Sit-ups
Run twice around the building

2 to 1 singles for double unders

Post wod mobility – Couch Stretch, calf stretch

Post your scores to the Whiteboard.

Monday 05/25/150

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We will be running heats starting at 10am and going as long as necessary. There will be no other classes. Come join in! Doesn’t matter if you signed up online, when you show up just write your name down for a heat time. There will be a BBQ to follow, so bring a side and drink preferences.

Memorial Day is a day where we celebrate and honor those that have served died in our place. As a community we will perform the workout “Murph”, named after Lieutenant Michael P. Murphy United States Navy SEAL, one of many who have died to give us the freedom we have every day. As the pain sets in during this workout, in those moments, lets choose to be thankful to be alive, for the ability to feel pain and push ourselves. Be thankful for friends & your family as we all suffer through this together.

 

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LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. 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.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name

Workout of the Day
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*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.

Post your scores to the Whiteboard.

Friday 05/22/150

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Krissy n Ryan

Workout of the Day
Guided Skill & Strength – Clean – work on the skill – those that are more proficient at this movement work up to a 1RM Clean
then
14 Minute EMOM
1 Power Clean + 1 Hang Clean @80 1RM Clean

Post your scores to the Whiteboard.

Thursday 05/21/150

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Sara

Workout of the Day
Guided Skill – Rolling into pistols and handstands to handstand walks
then
3 Rounds
25 T2B
80 Double Unders

Post your scores to the Whiteboard.

Wednesday 05/20/150

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Gerard

Workout of the Day
Strength – 5 Rounds of max effort chin over bar hold – rest 30 seconds between rounds
rest 1 Minute, bring sally up planks
then
18-16-14-12-10-8
Chest to Bar Pullups
Alternating Goblet Lunge (24/16)
Box Jump (24/20)

Post your scores to the Whiteboard.

Tuesday 05/19/150

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Jake & Kieth both hitting PR’s @ 325! So many PR’s today, great job you guys!!

Workout of the Day
Guided Skill – Hang Power Snatch
then
6 Minute AMRAP
15 Hang Power Snatch (75/55)
10 Pushups
Rest 2 Minutes
6 Minute AMRAP
15 Shoulder to Overhead (75/55)
15 Lateral Jumps Over the Bar

Post your scores to the Whiteboard.

Monday 05/18/150

scott

 

-Scott

Workout of the Day
Back Squat
Find your 1 rep max.
then
“Karen”
For time:
150 Wall-balls (20/14)

Post your scores to the Whiteboard.

Friday 05/15/150

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Workout of the Day
Mobility – Couch Stretch, banded bowler, peanut spine rollout
then
6 Rounds
2 Rope Climbs
7 Front Squat (185/125)
40 Double Unders

Post your scores to the Whiteboard.

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Hey Encounter! Monday May 25th is Memorial Day. Every year on this day CrossFitters all over the US take part in a very special workout called “Murph” to memorialize a special hero Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

We will start heats of 18 running at 10AM and will be first come first served (heats running every 45min). There will be other gyms joining us this year (as Encounter is an official host) so come and get your name in early if you want to get out early.

We will also be having a BBQ afterwards (of course :-) ) so bring drinks of your choice and a side for everyone to share. Jesse and Dani will provide the charred animals!

Click on the link below to register if you’d like to contribute or show up Monday the 25th to sign up for a heat.

http://themurphchallenge.com/