Thursday, May 30, 2013

Saturday 060113

Hero WOD

Murph
Run 1 mile
100 Pull Up
200 Push Up
300 Air Squats
Run  1 mile

http://www.murphmovie.com/

The Man

LT Michael Patrick Murphy, USN

Lt. Michael P. Murphy, fondly referred to by friends and family as “Murph,” was born May 7, 1976 in Smithtown, N.Y. and grew up in the New York City commuter town of Patchogue, N.Y. on Long Island.

Murphy grew up active in sports and attended Patchogue’s Saxton Middle School. In high school, Murphy took a summer lifeguard job at the Brookhaven town beach in Lake Ronkonkoma — a job he returned to each summer through his college years. Murphy graduated from Patchogue-Medford High School in 1994.

Murphy attended Penn State University, where he was an exceptional all-around athlete and student, excelling at ice hockey and graduating with honors. He was an avid reader; his reading tastes ranged from the Greek historian Herodotus to Tolstoy’s “War and Peace.” Murphy’s favorite book was Steven Pressfield’s “Gates of Fire,” about the Spartan stand at Thermopylae. In 1998, he graduated with a pair of Bachelor of Arts degrees from Penn State — in political science and psychology.

Following graduation, he was accepted to several law schools, but instead he changed course.  Slightly built at 5 feet 10 inches, Murphy decided to attend SEAL mentoring sessions at the U.S. Merchant Marine Academy at Kings Point with his sights on becoming a U.S. Navy SEAL. Murphy accepted an appointment to the Navy’s Officer Candidate School at Pensacola, Fla., in September, 2000.

Murphy was commissioned as an ensign in the Navy on Dec. 13, 2000, and began Basic Underwater Demolition/SEAL (BUD/S) training in Coronado, Calif., in January 2001, graduating with Class 236. BUD/S is a six-month training course and the first step to becoming a Navy SEAL.

Upon graduation from BUD/S, he attended the Army Jump School, SEAL Qualification Training and SEAL Delivery Vehicle (SDV) school. Lt. Murphy earned his SEAL Trident and checked on board SDV Team (SDVT) 1 in Pearl Harbor, Hawaii in July of 2002. In October of 2002, he deployed with Foxtrot Platoon to Jordan as the liaison officer for Exercise Early Victor.

Following his tour with SDVT-1, Lt. Murphy was assigned to Special Operations Central Command in Florida and deployed to Qatar in support of Operation Iraqi Freedom. After returning from Qatar, Lt. Murphy was deployed to the Horn of Africa, Djibouti, to assist in the operational planning of future SDV missions.

In early 2005, Murphy was assigned to SEAL Delivery Vehicle Team 1 as assistant officer in charge of ALFA Platoon and deployed to Afghanistan in support of Operation Enduring Freedom.

On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding 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.

As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, continued to fight.  By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead.  The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

Lt. Murphy was buried at Calverton National Cemetery less than 20 miles from his childhood home. Lt. Murphy’s other personal awards include the Purple Heart, Combat Action Ribbon, the Joint Service Commendation Medal, the Navy and Marine Corps Commendation Medal, Afghanistan Campaign Ribbon and National Defense Service Medal.

Lt. Murphy is survived by his mother Maureen Murphy; his father Dan Murphy; and his brother John Murphy. Dan and Maureen Murphy, who were divorced in 1999, remain close friends and continue to live in N.Y.  Their son John, 22, attends the New York Institute of Technology, and upon graduation will  pursue a career in criminal justice, having been accepted to the New York City Police Deparment.




Friday 053113

Q1 Warm Up
Run 600m
Toe Touch Progression 3
Strengthen & Lengthen
Ankle Mob Series 2 x 20
Q2 Skill & Technique
Wall Ball 2fer 5
Smart Jump 6
Q3 Strength & Power
A1 Power Clean & Jerk 4 x 1 + 2
A2 SL Double Unders 3 x Max
B1 Back Squat Wk 4
B2 Box Jumps 3 x 5
C1 Wt Dips 4 x 5
C2 Wt Pull Ups 3 x 5
Q4 MetCon Challenge
Serpentine Run

Wednesday, May 29, 2013

Thursday 053013

Q1 Warm Up 7 x 45:15
Jump Rope
Heavy Rope
Slide board
Hex Drill
Row
Run
VersaClimber
Band SL RDL 2 x 30
Couch Stretch 2 x 30
Q2 Skill & Technique Tempo x 2 rds
Ring Push Ups 4/3/X
KB Bulgarian Split Squats 4/3/X
Q3 Strength & Power
A1 Sled Bounds 4 x 25yds
A2 Timed Sprint 10 yd 3 x 2
B1 KB Rev Step Down Lunge 4 x 5e
B2 BUP Walk & Press 3 x 25yd
C1 Press Wk 4
C2 DB Rows 3 x 5e
Q4 MetCon Challenge
Run 1 Laps
Cindy 5 rds
Run 1 Laps

Tuesday, May 28, 2013

Wednesday 052913

Q1 Warm Up
VersaClimber 100 / 75ft
Elbow to Instep 10 yd
Hand Walk 5 yd
Jump Rope FS 3
Strengthen & Lengthen
Band Lat Stretch
Band Pec Stretch

Q2 Skill & Technique Tempo x Max
HS Push Up 3 x 5
Supine Row 4/3/X
Goblet Squat 4/3/X
Q3 Strength & Power
A1 Chain Bench 4 x 5
A2 MB Rx Chest Pass 4 x 20
Q4 MetCon Challenge For Time
Annie 50/40/30/20/10
Double Undrs
Sit Ups

Saturday, May 18, 2013

Saturday 052513

Warm Up 4 Rds
Run Hot Lap
Ladder Drills
Lunges
Hurdle Mobility


4 Quarters 4 x 8 min / 2 min rest
Partner running clock 1 minute per event (30s split with partner)
1. Side Bends / Forward rolls
2. Box Run / Bear Crawl
3. Burpee / Suicide
4. Super Plank / Lunges
5. KB Swing / Broad Jumps
6. Sit Up / Run
7. Push Up / Sled push
8. AirSquat / Jump Rope

Friday 052413

Q1 Warm Up
Run 600m
Toe Touch Progression 3
Strengthen & Lengthen
Ankle Mob Series 2 x 20e
Band Hip Hinge 2 x 10e

Q2 Skill & Technique
Wall Ball 2fer 2 x 5
Smart Jump 2 x 6
Q3 Strength & Power
A1 Back Squat Wk 3
A2 Box Jumps 3 x 5
Q4 MetCon Challenge Girl
Run     3 laps
Cindy 10 rds
Run         3  laps

Thursday 052313

Q1 Warm Up 7 x 45:15
Jump Rope
Heavy Rope
Slide board
Hex Drill
Row
Run
VersaClimber

Strengthen & Lengthen
SB Lat Stretch 2 x 30
Couch Stretch 2 x 30

Q2 Skill & Technique Tempo x Max
Ring Push Ups      4/3/X
SL Balance Squat 4/3/X
Leg Lower.           4/3/X
Q3 Strength & Power
A1 Sled Bounds                         4 x 25yds
A2 Timed Sprint 10 yd                 3 x 2
B1 KB Rev Step Down Lunge 4 x 5e
B2 BUP Walk                                 3 x 25yd
C1 Press                                 Wk 3
C2 DB Rows                                 3 x 5e
Q4 MetCon Challenge
Run 600m
Double Unders 25
KB Swing 53 / 35 20
Pull Ups 15
Burpee 10
Wall Ball 20 / 14 5
Deadlift 185 / 95 10
Push Up 15
Box Jump 24" / 20" 20
Sit Ups 25

Wednesday 052213

Q1 Warm Up
VersaClimber 100 / 75ft
Elbow to Instep 10 yd
Hand Walk 5 yd
Jump Rope FS 3
Strengthen & Lengthen
Lat Stretch
Band Hip Flexor STX

Q2 Skill & Technique Tempo x Max
HS Push Up.    4/3/X
Supine Row 4/3/X
Goblet Squat 4/3/X
Q3 Strength & Power 21 - 15 - 9
A1 Deadlift 245/ 225/ 205/185
A2 Box Jump 24"
Q4 MetCon Challenge For Time
Row 500m

Tuesday 052113

Tuesday
Q1 Warm Up
Run LONG
Toe Touch III 2 x 5
Test OHS 3 x 5
Strengthen & Lengthen
Band Hip Stretch 2 x 30
Wall V's.                   2 x 30

Q2 Skill & Technique Tempo x Max
KB BUP         4/3/X
Ring Dips         4/3/X
Rev Lunges 4/3/X
Q3 Strength & Power
A1 Muscle Snatch 4 x 5
A2 SL Lat Hurdle Jumps 3 x 5e
B1 Thrusters 4 x 5
B2 GHD Wt Back Ext 3 x 10
C1 Deadlift Wk 3
C2 Pull Ups 3 x 7
Q4 MetCon Challenge Tabata
Level Up

Monday 052013

Warm Up
Q1 Run 200m
Jump Rope FS5
Dynamic Flexibility
Strengthen & Lengthen
SB Shoulder Series 2 x 30
TP Post Cuff Int / Ext 2 x 30

Q2 Skill & Technique Tempo x Max
Pull Ups 4/3/X
Push Ups 4/3/X
Air Squats 4/3/X
Q3 Strength & Power
A1 Squat Clean + Push Press 4 x 3
A2 SL BOMB's 3 x 3e
B1 Pistol Squats 2 x 5e
B2 Rot MB Throws 2 x 5e
C1 Bench Press Wk 3
C2 TRX Sled Pulls 3 x 20yd
Q4 MetCon Challenge Girl
Run 1 Lap
Cindy 2 rds
Run 1 Lap
Cindy 2 rds
Run 1 Lap

Tuesday, May 14, 2013

Wednesday 051513

Q1 - Warm Up 
4 rds
VersaClimber 100 / 75ft
Elbow to Instep 10 yd
Hand Walk 5 yd

Jump Rope Flight Simulator III

Lengthen & Strength Series
Hip Flexor Stretch
Seated Wall " V" / Standing Wall facing "V"
Q2 - Skill & Technique
3 x 45:15
Wall Climbs Max
Ring Row         Max
KB Snatch.      Max

Q3 - MetCon Challenge

Run Long
Double Unders 25
KB Swing 53/ 35 20
Pull Ups 15
Burpee 10
Wall Ball 5
Deadlift 185 / 95 10
Push Up 15
Box Jump 24" / 20" 20
Sit Ups 25

Q4 - Level Up
Pick 1 exercise from Tier 1 and try to hit the next Level.  

Sunday, May 12, 2013

Saturday 051813

Q1 - Warm Up
Jump Rope FS2
Run Long Lap
Dynamic Flex
Band Hip Flexor 2 x 30s
Band Hamstring 2 x  30s

Q2 - Skill & Technique
EMOM 6 min
SL Jump Rope 15e
Burpee + Touch 5
EMOM 6 min
60yd Shuttle 1
Lat Lunge 5e

Q3 - Strength & Power
Wall Ball 10/8/6/4/2
Barbell RollOuts
Q4- MetCon Challenge
Tabata 
Partner Chest Pass
Rest 2 minutes
KB Swings - Russian


Friday 051713

Q1 - Warm Up
Run 600m
Toe Touch Progression 3
Lengthen & Strengthen
Stability Ball Lat Stretch 2 x 20
Band Hamstring 2 x 10e

Q2 - Skill & Technique
3 x 45:15
Wall Ball         Max
Tire Jump 2 Max
Q3 - Strength & Power
Power Clean & Jerk 4 x 1 + 2
Double Unders 3 x Max
Back Squat Week 2 
Box Jumps 3 x 5
Q4 -  MetCon Challenge
Murph & Cindy Play Date
Run     2 laps
Cindy   8 rds
Run     2 laps

Tuesday 051413

Q1 - Warm Up
Run LONG
Toe Touch III 2 x 5
Test OHS 3 x 5
lLengthen & Strengthen Series
SB Shoulder Series         2 x 30
TP Post Cuff Int / Ext 2 x 30

Q2 - Skill & Technique 3 x 45:15
KB BUP         Max
Ring Dips         Max
Rev Lunges Max
Q3 - Strength & Power
A1 Muscle Snatch 4 x 5
A2 SL Hurdle Jumps 3 x 5e
B1 Thrusters 4 x 5
B2 MB GHD Sit Ups 3 x 5 - 10
C1 Deadlift Wk 2 70% x 3, 80% x 3, 90% x 5+
C2 Pull Ups 3 x 7

Q4 MetCon Challenge
Tabata Tuesday
Double Unders  - Max Reps

Tri / Bi Blast

Monday 051313

Run 200m
Jump Rope FS3

Dynamic Flexibility
Strengthen and Lengthen 
Leg Swing 2 x 30
Ankle Mob 2 x 30

Q2 - Skill & Technique 3 x 45:15
Pull Ups Max
Push Ups Max
Air Squats  Max
Q3 - Strength & Power
A1 Squat Clean 4 x 3
A2 SL BOMB's         3 x 3e
B1 Pistol Squats 2 x 5e
B2 Rot MB Throws 2 x 5e
C1 Bench Press Wk 2
70% x 3
80% x 3 
90% x 3+
C2 TRX Sled Pulls 3 x 20yd
MetCon Challenge Girl
Cindy        2 rds
1 mile Run.     3 Laps
Cindy       2 rds

Friday, May 10, 2013

Saturday 051113

Q1 - Warm Up
Jump Rope FS2
Run - Long Lap
Dynamic Flex
Lengthen & Strengthen
Partner Band Stretch
Band Hip Flexor 2 x 60s
Band Hamstring 2 x 60s

Q2 - Skill & Technique
EMOM 6 min
Double Unders 1 - 20
Mt Climbers 10e
EMOM 6 min
Step Ups 5e
Sprint 100m

Q3 - Strength & Power
OH Wlk Plate Lunge 10/8/6/4/2
Burpee Broad Jump
Q4 - MetCon Team Challenge
For Time
Team Sled Push Long Lap
Team Free Throw 3
Tennis Ball Relay X 2
Fireman Carry         50yd
Team Rope Run Long Lap
Team DU's         100


Sunday, May 5, 2013

Friday 051013

Warm Up
PVC Quad Crush
Dynamic Flexibility 

Lengthen & Strengthen
Lat Stretch 2 x 30
TP Post Cuff 2 x 30

Skill & Technique 3 x 30:30
Wall Ball       Max
Tire Jump 2  Max

Strength & Power
Power Clean & Jerk 4 x 2
Double Unders 3 x Max
Back Squat Week 1
65% x 5 75% x 5 85% x 5+
Plyo's Prog I  4 x 5
Wt. Dips 4 x 5
Wt. Pull Ups 3 x 5 

4 rds of Cindy for time
5 Pull Ups
10 Push Ups
15 Air Squats

Thursday 050913

Warm Up 7 x 45:15
Jump Rope
Heavy Rope
Slide board
Hex Drill
Row
Run
VersaClimber

Shoulder Mobility
Supine Series 2 x 20e
Wall "V" 2 x 20
TP Int / Ext Rot 2 x 10e

Skill & Technique 3 x 30:30
Ring Push Up Max
Squat Jumps Max
Sit Ups           Max

Strength & Power
Sled Bounds 4 x 25yds
Free Sprint 15 yd 3 x 2
KB Rev Lunge 4 x 5e
BUP Walk 3 x 25yd
Press Wk 1
65% x 5
75% x 5
85% x 5+  Max Reps
DB Rows 3 x 5e

Wednesday 050813


Four Rounds
VersaClimber 100 / 75
Elbow to Instep 10 yd
Hand Walk 5 yd

Jump Rope FS 3  - 2 min

Strengthen & Lengthen 3 x 30
Wall "v" 
PVC Supine Claps & Backstroke 

Skill & Technique 3 x 30s
Wall Climbs         Max
Ring Row                 Max
Bul Split Squats Max

MetCon Challenge For Time
5 rds 3 min AMRAP w 1 min rest bt Rds
20 Double Unders
5 KB SDHP
7 Push Ups
9 Air Squats


Tuesday 050713

Warm Up
Run LONG
Toe Touch III 2 x 5
Test OHS 3 x 5

Mobility
Lat Stretch 2 x 30
TP Post Cuff 2 x 30

Skill & Technique 3 x 30:30
KB BUP Max
Ring Dips Max
Rev Lunges Max

Strength & Power
Muscle Snatch 4 x 5
SL Box Jumps 3 x 5e
Thrusters 4 x 5
MB GHD Sit Ups 3 x 5 - 10
Deadlift Wk 1
65% x 5
75% x 5
85% x 5+
Pull Ups 3 x 7

MetCon Challenge
Level Up

Monday 050613

Warm Up
Run 200m
Jump Rope FS5
Dynamic Flexibility

Shoulder Mobility
Supine Series 2 x 30
Wall "V" 2 x 30


Skill & Technique 3 x 30:30
Pull Ups Max
Push Ups Max
Air Squats Max

Strength & Power
Squat Clean 4 x 3
BOMB's 3 x 5
SL Bal Squats 4 x 5e
Rot MB Throws 3 x 5e
Bench Press Wk 1
65% x 5
75% x 5
85% x 5+
TRX Sled Pulls 3 x 20yd

MetCon Challenge Girl
1 mile Run 3 Laps

Friday, May 3, 2013

Saturday o50413

Q1 - Warm Up
Jump Rope FS2
Run Long Lap

Dynamic Flex
Band Hip Flexor 2 x 60s
Band Hamstring 2 x 60s

Q2 - Skill & Technique
EMOM 6 min
HS Kick Ups 5 - 10
Long Jumps 5

EMOM 6 min
Wheelbarrow 20yd
Partner MB Sit Up 5

Q3 - Strength & Power
Snatch 10/8/6/4/2
Farmers Walk 50yd
Partner Tire Deadlift & Tire Jump 10/8/6/4/2


Q4 - MetCon Challenge Team
Time set by Plate Push
2 Rd AMRAP
Plate Push 50yd
Air Squat Max
HR Push Up Max
MB Slam Max
KB Swing Max

Thursday, May 2, 2013

Friday 050313

Q1 - Warm Up
Run 600m
Toe Touch Progression 3
Run 600m
Dynamic Flexibility

Lengthen & Strengthen Series
Band Hip Flexor 2 x 60s
Band Hamstring 2 x 60s

Q2 - Skill & Technique 3 x 30:30
Wall Ball Max
Tire Jump 2 Max
Handstand Hold Max

Q3 - Strength & Power
Back Squat 1 x 20
Weighted Pull Up 1 x 10
Weighted Dip 1 x 10
Strict Press 1 x 10
Weighted Pull Up 1 x 10
Weighted Dip 1 x 10
Deadlift 1 x 15
Q4 - MetCon Challenge AMRAP
KB Snatch Test 5 min

Thursday 050213

Warm Up 7 x 45:15
Jump Rope
Heavy Rope
Slide board
Hex Drill
Row
Run
VersaClimber
Band Hip Flexor 2 x 60s
Band Hamstring 2 x 60s

Skill & Technique 2 x 30:30
Ring Push Ups Max
Squat Jumps Max
Sit Ups Max

MetCon Challenge Tabata
Helen 3RT
RUN 400
KB Swing 21
Pull Ups 12

Pirate Yoga X 2

Wednesday, May 1, 2013

Wednesday 050113

Warm Up
VersaClimber 100 / 75ft
Elbow to Instep 10 yd
Hand Walk 5 yd

Band HipFlexor Stretch 2 x 5e
Band Hamstring Stretch 2 x 5e
Skill & Technique 2 x 30:30
Wall Climbs Max
Ring Row Max
Bul Split Squats Max

MetCon Challenge For Time
Linda 10 - 1
Deadlift 1.5
Bench BW
Clean .75