Monday May 29 2017

Come join us today for ours and many other's yearly tradition that takes place every year on Memorial Day, MURPH. Do it with a vest, without a vest, straight through, partitioned, with a partner or two or on your own, it doesn't matter how you do just as long as you remember why we do this every year as well as why we honor our fallen with HERO WOD's throughout the year. Gym will be open from 8am - 12pm with a rolling scedule meaning that you can start at anytime up to 11am. 
Have great Memorial Day everyone!

Murph, The Lone Survivor Foundation, and Me 
by Josh Appe
Carl and Jen have asked me to share my involvement with Lt. Michael Murphy and The Lone Survivor Foundation.
I knew Michael Murphy, I knew more about him than most of his friends. I knew his social security number, names of family members, his pets, and even his favorite superhero. I knew him, but I never met him. I was tasked with the rescue and recovery of the men of Operation Redwing
It was June 28, 2005 and I was packing my gear to return home from Afghanistan when my team got the call. I was a pararescueman with the United States Air Force Combat Search and Rescue Squadron. We were informed that an Army Chinook helicopter had just been shot down during a rescue attempt of a four man SEAL team, killing the crew and the eight man SEAL team onboard. With our smaller, faster helicopters it was felt we would have a better chance at rescue. Thatโ€™s when I first learned about Lt. Michael Murphy and the men of Operation Redwing
Operation Redwing was a small team operation intended to capture or kill a high ranking Taliban official. Shortly after insertion the team was compromised by a goat herder and his son. Facing a difficult decision, the team decided to release the father and son knowing it could jeopardize their mission. Shortly thereafter they were surrounded by Taliban and involved in a fierce firefight. With his team badly outnumbered and injured Lt. Michael Murphy knew he needed help but could not get a clear radio signal. He knew that getting a clear radio signal would expose him to the enemy but he had to think of his team first. Already wounded, Murph climbed a hill and called in a rescue helicopter. Shortly after making the call he was overtaken and killed
The remaining team members continued to evade and return fire in hopes of holding out until the rescue forces arrived. They watched as the Army helicopter arrived, held a hover, and deployed a fast rope out of the back for the rescue SEAL team. As the SEAL team prepared to deploy from the helicopter a rocket-propelled grenade struck the rear of the helicopter causing it to collide with the mountainside instantly killing all onboard
The remaining men of Operation Redwing were subsequently killed in action except for one, Petty Officer First Class Marcus Luttrell. Severely injured, Luttrell continued to evade until found by an Afghani shepherd who offered him aide. The shepherd delivered a hand-written note from Luttrell to a Marine base telling of his location and the fate of Operation Redwing. Word came to us of the lone survivor and we mounted a rescue mission. With the Taliban close on his heels, the shepherd continued to hide Luttrell but he knew it was only a matter of time before he was captured
That evening, July 2, 2005, under the cover of darkness and with the escort of a C-130 gunship we flew through enemy fire to the small village. After nearly crashing into the mountain, we landed on a dangerously small outcrop of the mountainside. As soon as the wheels touched down, my teammate and I exited the helicopter in search of Luttrell. Through the darkness and wind of the rotor wash, we saw men in Afghani clothing approaching the aircraft. Knowing Taliban were in the area we raised our weapons. After authenticating them, we realized this was Luttrell and his escort and we quickly brought them onboard and signaled the pilot to take off. After Luttrell was returned to safety he informed us as to the location of his teammates. Next would be a recovery mission
On the night of July 4th, with the help of allied ground forces, we flew back into the valley and recovered two of the members of Operation Redwing, including Lt. Michael Murphy
After returning stateside, Marcus Luttrell went on to tell the story of Operation Redwing in a book titled The Lone Survivor. For his heroic acts Lt. Michael Murphy was awarded the Medal of Honor. Since that time Marcus Luttrell has continued to inform the public about Operation Redwing and has recently started a foundation called the Lone Survivor Foundation. This foundation helps wounded soldiers and their families cope with the difficulties of returning from war
So now you know the story behind the workout, Murph. Something to think about when you feel like you canโ€™t possibly do another pull-upโ€ฆโ€ฆ
(Borrowed from CrossFitWorks
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile
For time 
Partition the pull-ups, push-ups and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb. vest or body armor, wear it.

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Theresa Rosenquist999d


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It was a long 80min
Vested straight through. Rip Murph
Straight through, no vest, rx movements, and a fall
Straight through, no vest, 8 min improvement over last year
48:53 partitioned no vest
Strict pull-ups cause of some tendinitis
Vest. Straight through. RIP Murphy.
It was a very long 80 minutes! 20# vest straight through
48:55 no vest, green band pu's.. 5/10/15
46:36 partioned 15-5-10 push-ups from knees
51:55 5/10/15 partitioned
5:09 faster than 1/2017
57:00 w/20# vest
Partitioned: 15 rds- 5 PU, 5 PLU, 5 PU, 20 AS; 5 rds- 10 PU, 5 PLU RIP Murph
1:11 straight through. No vest
Broke into 20 rds 5,10,15 no vest
63+ (Rookie Murph)
No band pullups! 1/3 full pushups, 2/3 knees down. Honored to do Murph.
No vest and kettle bell swings instead of pull ups (shoulder issue)
51:41 first time w/ vest
20/40/60x5 Sit-up lunge squat (elbow)
42:56* police vest partitioned missed 5 rounds did them at end of second run After recounting
44:??rx Not positive when I started
RIP Murph and brothers Til' Valhalla
Vest. Unpartitioned
RIP Murph
Done (forgot to check time)
Partitioned/no vest/2mi bike instead of run. Jackson - 58ish straight through (15#vest for 40 push ups and all squats)
Vested and partitioned
52:28- PUs from knees & used green and little purple band for pull-ups
Partitioned 5, 10, 15
63:00 16# vest straight through
Pullup band and pushup from knees. Done straight through on friday.
53:20 ran mile one, 2000 m row mile two
55:34 straight through
25:30 RIP
Partitioned and partnered w/ Owen Mantz
5, 10, 15 - green band pu, push-ups (half from knees)
No vest, straight through. 2:23 mins faster than January.
65 and some change... 20# vest but partitioned
RIP Murph
57:30 prego vest ;)
53 flat with vest in order.
Vest split
74 ish.
Straight through. No vest. Thank you to all who have served.
53:10 Straight through with Vest(virgin)
Drove back home from camping at Lake Somo.
Vested. Straight through.
40:00 #gimpmurph
2k row/ring row/knee pu/ box squats 10 rds 10-20-30/2k row
33 half Murph w/ vest
Vested and in order
60 minutes-knee push-ups-no vest
35:58 (partioned, no vest)
51:42 most Push-ups on knees
Sub row. Sub 2 pood kettle bell for pull-ups. Partitioned. RIP MURPH. God Bless America
No vest broken up
5-10-15 most push ups on knees
๐Ÿ‡บ๐Ÿ‡ธ๐Ÿ‡บ๐Ÿ‡ธ๐Ÿ‘Š๐Ÿ‡บ๐Ÿ‡ธ ๐Ÿ‡บ๐Ÿ‡ธ
64:31** **walked w/ #10 vest 800m then 1 mile. Broken 5/10/15 w/o vest. Good times!!
First time doing Murph...with a bathroom break
Great cause to sweat and suffer
51:30 invested
15-10-5 for 10 rds 5-15-5-5 for 10 rds
43:20 - RIP Murph
Vested unparticitioned
Vested AF