Jul 7, 2011

070811 FRIDAY

Open Gym


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

If you are new to this CrossFit thing then do a half 'Murph' 800m 50 pullups 100 pushups 150 squats and 800m

Run track below.

View Murph in a larger map
If you read Matt Brady's comment you will see he has unlocked the secret CrossFit cave at SASS.
 Pictures below.

0530 Class 


BEG: 3, INT: 4, ADV: 5x rnds: 400m run and 15x overhead squats (95/65)


Matt said...

In honor of Murph, I'll be doing the WOD here at Maxwell AFB tomorrow. I saw Murph for the last time when he slid down my fast rope on that fateful mission. RIP, brother. The only easy day was yesterday.

I am happy to report there IS a pulse (though weak) and a vague sign of life for Crossfit here at SAASS. After my informal inquiries all turned out negative, I finally asked the following question to the teenagers working the state of the art globo air force gym across from the Air Force Inn. "do you have any weights that bounce?" Their response was affirmative, they were next door in an abandoned hangar.

There is no community or blog to speak of, but the equipment seems OK. The blog is the easy part to set up, now I have to form the team. I'll try to post pictures on the front IMCF page. I miss the bubble and the IMCF community.

Greg M said...

For all the new Crossfitters, don't be intimidated by the WOD. Everything can be scaled, and you will be surprised at what you can do, if you just take it one rep at a time. See you all in the morning.

Matt, thanks for the words, and good luck at SAASS.

james said...

Matt - great to hear from you - I have dropped the pics of the gear stash at Maxwell on a slide show at the bottom of tonight's post.

Maybe SAASS needs to fly some L1 ones down to run a fundamentals?

Noah said...

Thats the Air Force's idea of an abandoned hangar?! Hilarious. A clean, climate controlled hangar with at least one to two thousand dollars of equipment, painted walls and everything. A Marine Corps abandoned hangar has had more than one JDAM delivered into it, prior to that it is still serviceable.

Kay said...

Matt - Thank you for sharing you memory of Murph. I have never met anyone with a personal connection to him. I will do this WOD as rx'd for the first time and give it my all.

Dave Hudson said...

49:38 Rx'd. Happy with this, considering my shoulder issues of late. (Tightness, but no pain today.)

Happy...not satisfied.

Greg M said...

36:43 RX'd minus the weighted vest. 6:39 first mile, 9:00 second mile. First time doing this WOD, it was fun. I love the long WODs that make you push through the threshold were you are uncomfortable.

Jacob Heppner said...

30:05 as RX'd, w/ weighted vest. Happy to hear about your shoulder Dave, now you can show me some of these complicated shoulder workouts.

Kay said...

46 min as rx'd w/o vest. Pulps the clown wanted to come out and play, but I told him I was too busy.

Dave Hudson said...


Kay said...

Dang auto spell check! I meant Pukie.

james said...

Jake - seriously you should consider competing in the CF games next year.

Its been a while since pukie made a showing - you should have let him out!!!

33.55 rxed less vest

Greg M said...

If Jake can't come back to the bubble, we could easily tape his submission to us to verify results.

Edward said...

Missed out on this today - my back is still not right from Tuesday's workout. I got in a medium pace 4.5 mile run in just at 30 minutes. Hoping to be back in the bubble on Monday.

Jacob Heppner said...

Well I should be here this winter, and then back next summer, hopefully to work fulltime, but I'm not really sure how the whole "games" work.

james said...

Don't worry Jake - we can get you in the games lane

Noah said...

Somewhere on the internet I'm sure it says the worst thing you can do for your workout regimen is to not workout. The second worst thing is probably to work out at 1800 on Friday. Either way, made up Elizabeth from yesterday using 105# and bar dips...16:35. Three weeks of vacation caught up to me. Ugghh.

Rich said...

Matt- great tp hear from you! Good luck at SAASS.

43:55 as RXd. First mile at 5:50ish, then broke up the workout into 10 rounds of 10 pull ups, 20 push ups, 30 squats. All rounds of pullups were unbroken...not so much on the other stuff. The last mile damn near broke me...I had to walk a portion or two to catch my breath. 9:00ish on the last mile. Rough.

Good news...last time I did Murph, I had to scale a lot of the work...and still broke over 50mins. So, as Rxd in 43....I'll take it.

Air Force Steve said...

I would like to issue a public apology for the dismal showing by the Air Force in supporting optimal fitness. I was happy to see that someone snuck in a CF gym at Maxwell, which is better than most bases. Our CF gym in North Carolina was an office...literally! I almost set up a rope climb into the ceiling, but I couldn't cut out enough ceiling tiles to get through. My office was on the wall opposite the pull-up bars (not a load bearing wall!) so it was interesing anytime someone was cranking out some pull-ups.

Matt - please encourage my fat Air Force officers to join you at the hangar.

Noah - that hangar hasn't seen an aircrat in 20+ years and it hasn't seen a lick of saltwater either. If you think that's nice, you should see the golf course at Maxwell!

That hangar could sure hang the longest rope climb ever. Just don't let go.

Hung out with Grace today (30 C&J for time) in my continuing effort to baseline all the benchmark WoDs. 3:33.

Dave Hudson said...

Steve - impressive time on Grace. Were you doing strict C&J (meaning power clean, then jerking), or simply ground-to-overhead? My best is 4:10 (last October), but I think I could at least break 4 now.

Kay said...

Hey, Steve - you got a not-so-fat AF guy on the Crossfit.com mainsite!

J. Fennell said...

53:22 at Fort Carson. First mile was 7:38, last was 9:20. The rest was brutal. Completed each set, did some modifications for pull ups and push ups. Squats seemed to take me forever....Was a great WOD though!

Air Force Steve said...

Dave - I did C&J (more like push presses mostly).

Kay - Apparently you have to deploy in the Air Force to get in shape! I shouldn't complain because I would estimate that the only exposure that the AF gets to CF is when they deploy (because of the interaction with Army/Marines). Hopefully they will take it back to home station with them.

kyle hogan said...

Not that anyone (except Dave) looks at this on the weekends....
CF Solafide WOD
12 min AMRAP
4 snatch balance (95 lbs scaled to 65)
6 plank press (15 lbs)
8 hang power cleans (95 lbs scaled same bar to 65)
100m hill sprint
5 rds
Great new affiliate here in Clarksville, heavy METCON bias, but since that's one of my goats it works. Mike Davis & I have been paired up the last few weeks, representing IMCF!!

Dave Hudson said...

Kyle - glad that you've found a home. (And good call that I'd be checking...though it's only because I always set it up so that I get notified of a new message.)

What are plank presses? Not familiar.

kyle hogan said...

Plank Press is a variation of the burpee. Think burpee with dumbbells (15 lbs) with no push up. Goes sort of from the plank up to standing postion, then clean weigths up, then press overhead & repeat. 15 lbs was a little light but I wasn't complaining based on the rest of the workout being pretty tough.