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“Meet Me at the Quad” – Wednesday – 6-7

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Skill
DB/KB Snatch

WOD
Teams of 3
Stadium Style (Everyone works at once; start each new movement at the same time)
4 Rounds
14 Alternating DB or KB Snatches (50,35)
12 Front Squats (135,95)
200m Run

Once the 4 Rounds are finished, complete (8) plate pushes each (45,25). One athlete works at a time. One plate push = down & back on the turf

Level 2 (115,75), (40,25)
Level 1 (95,45) (30,15)

“Play Like a Champion” & OLY – Thursday – 6-1

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Strength

Deadlift

3-3-3-3-3

WOD

3 Rounds

8 Burpee Box Jumps

8 Power Snatches (135,95)

8 Burpee Box Jumps

16 Kettlebell Swings (2,1.5)

Level 3- (115,75)

Level 2- (95,55), (1.5,1)

Level 1- (75,45), (1,0.75)

Olympic Lifting Class **6:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Clean
1 pull + 1 hang clean+ 1 full clean+ 1 jerk
60%x 2
70%x 2
80%x 1
90%x1
95%x1
80%x 2

Strength
3-3-3-3-3 strict press
5 bent over rows on dashes
Followed by 10 back extensions

“Murph” Monday 5-29

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LT. Michael P. Murphy

United States Navy (SEAL)

May 7, 1976- June 28, 2005

LT. Michael Murphy 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 SEAL’s were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEAL’s presence to Taliban fighters.   A fierce gun battle ensued on the steep face of the mountain between the SEAL’s 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 in to the open, where he could 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.  LT. Murphy returned to his cover position with his men and continued to 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 through the Murph Challenge.  

“Murph”

1 mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

*If you have a weighted vest, wear it.

ADV: Unpartitioned, 30 second ice bath x5