Tuesday 160531

by carney on May 30, 2016

Memorial Day Murph Challenge 2016

Memorial Day Murph Challenge 2016

For max load:
Snatch, 1 rep
Clean & Jerk, 1 rep

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Monday 160530

by carney on May 29, 2016

The Murph Challenge 2015

Participants of the 2015 Murph Challenge.

Memorial Day Murph Challenge and Potluck schedule:

0900 hrs  Be here, get changed, put food away, write your name on the board, introduce friends and family, chit-chat.

0925 hrs  Open floor. Got something to say, someone to thank, to remember. If there’s someone you’d like to dedicate your effort to, now’s the time.

0930 hrs  Selected reading from “Lone Survivor,” Chapter 8 – The Final Battle For Murphy’s Ridge.

0935 hrs  Two-minutes of silence.

0937 hrs  Playing of the Star Spangled Banner.

0940 hrs  Warm-up for the “Murph”.

1000 hrs  “Murph”

1130 hrs  Potluck social

Murph
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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.

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Friday 160527

by carney on May 27, 2016

Steph single arm snatches during the 0530 group WOD.

Steph single arm snatches during the 0530 group WOD.

Five rounds for time:
Row 500 m
Recover 5 minutes

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Could This Ketosis-Based Elixir Hold The Key To Weight Loss, World Record Performances, Brain Healing and More?

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Thursday 160526

by carney on May 25, 2016

Scott from Stoneway CrossFit pulls some big weight during a Saturday drop in.

Scott, owner of Stoneway CrossFit, pulls some big weight during a Saturday visit.

“Tom”
Complete as many rounds as possible in 25 minutes:
7 muscle-ups
11 thrusters, 70 kg
14 toes-to-bar

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Wednesday 160525

by carney on May 24, 2016

Kate and Rob bring little Grady to meet the 0530 group.

Proud parents, Kate and Rob, bring little Grady to meet the 0530 group.

For max load:
Turkish get-up, 1-1-1-1-1 reps (left and right)

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History on Fire Podcast: EPISODE 7 Crazy Horse (Part 1)

History on Fire Podcast: EPISODE 8 Crazy Horse (Part 2)

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Tuesday 160524

by carney on May 23, 2016

Laura pulling renegade rows while the rest of the team gets after it during the 0530 group WOD.

Laura pulls renegade rows while the rest of the team gets after it during the 0530 group WOD.

For time:
20 split cleans, two 45 lb dumbbells
10 L pull-ups
16 split cleans, two 45 lb dumbbells
8 L pull-ups
12 split cleans, two 45 lb dumbbells
6 L pull-ups
8 split cleans, two 45 lb dumbbells
4 L pull-ups

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Lessons from War, Tribal Societies, and a Non-Fiction Life (Sebastian Junger)
“If you want a better understanding of warriors, tribal societies, human nature, and what we can learn from it all, this is for you.”

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Monday 160523

by carney on May 22, 2016

Hillary overhead squats during the 0530 group WOD.

Hillary overhead squats during the 0530 group WOD.

For max load:
Turkish get-up, 1-1-1 reps with both left and right hands

Then, three rounds for time:
100 double-unders
30 kettlebell swings, 28 kg
30 push-ups

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The Fallen of World War II [Vimeo]
An animated data-driven documentary about war and peace, The Fallen of World War II looks at the human cost of the second World War and sizes up the numbers to other wars in history, including trends in recent conflicts.

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Friday 160520

by carney on May 19, 2016

Jenny, Robby, Dave, and Nick get to work during the 0530 group WOD.

0530 get to work with double-unders, toes to bar, and kettlebell snatches during the group WOD.

“RJ”
Five rounds for time of:
Run 800 meters
5 rope ascents, 15 ft
50 Push-ups

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Venezuela’s Slow Motion Apocalypse: Food, Medicine, Toilet Paper, and Electricity Are Vanishing

 

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Thursday 160519

by carney on May 18, 2016

Sara single arm snatches during the 0630 group WOD.

Sara single arm snatches during the 0630 group WOD.

For max load:
Dips, 3-3-3-3-3 reps

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Jocko Podcast 23: The Art of War “Sun Tzu”, Dealing w/ Betrayal, Sport VS Self-defense BJJ, Campaign for Change

 

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Wednesday 160518

by carney on May 18, 2016

Robby puts heavy weight overhead during the 0530 group WOD.

Robby puts heavy weight overhead during the 0530 group WOD.

While wearing a 20 pound weight vest, complete the following for time:
Run 1.5 miles
400 m Farmer carry, two 24 kg kettlebells

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