Sunday, June 27, 2010

Monday, 28 June 2010

LT Michael Murphy was killed 5 years ago, today, while conducting counter-terrorism operations in Kunar province, Afghanistan. He was posthumously awarded the Medal of Honor for valor in action. You can read more about that fateful day in the book "Lone Survivor" by Marcus Luttrell and on the U.S. Navy website HERE.

WELCOME TO HERO WEEK.
There will be no skill or strength work this week. Saturday's WOD will be a long one, so plan accordingly.

WOD:
"Murph"

- Run 1 mile
- 100 Pullups

- 200 Pushups
- 300 Squats

- Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a 20 lbs vest or body armor, wear it.

(Compare to 24 February 2010)

Post time to comments.

4 comments:

Garrote said...

Oh boy here we go...

Here comes the pain and the blisters. The open-bloody-flesh dangling blisters.

Can you post Saturday's wod early on Friday or maybe Thursday night? I'm flying to Hawaii for a wedding Saturday morning so I wont be able to do it until I get back.

On second thought knowing you I should probably just attack it when I get back

CFBF said...

First off...you're flying to Hawaii...? Like Oahu?

Second, send an email to my gmail account and I'll reply with Saturday's WOD.

Third, super glue works in a pinch for those nasty blisters...burns like hell though.

- Alex

Garrote said...

I'm going to Hilo. I was thinking of checking how much a flight is over to Oahu, if you don't think you would be to busy to Forge Elite Fitness.

As RX in 40.45.
I was flyin during the first mile, got it in 7 min!
10 RDS
-10 Pull ups
-20 Push ups
-30 Squats

Slowed down considerably at the last mile and the squats kicked my ass

zorg said...

WOD:
"Murph"
- 200 x Rope Jumps
- 100 Pullups
- 200 Pushups
- 300 Squats
- 200 x Rope Jumps

Time: 32:34

Improved by 05:40. Yeah!