Dara, Noah and Meg doing OHS for Nancy during Femme Fatale Week. Today, the OHS are from the rack.
This week's Whole Life Challenge is to intentionally spend 10 minutes of your day without any digital or technological distractions. This doesn't mean just turning off our phone, tablet, or computer. It means shutting it down and putting it in another room, or leaving it in your car for 10 minutes. Put it somewhere you can't see it.
The Pavlovian response we have to our digital distraction is a recent cultural phenomenon. Most of us have seen this digital distraction arise within out lifetimes. How many of us can remember life before cell phones? I can. I got my first cell phone in college when I was 25.
Now, our digital devices rule our lives. Every chirp, ring, tone, or whistle elevates our heart rate, spikes our adrenaline, and leaves us living our lives as slaves to something that doesn't really matter.
What matters? Time with ourselves without digital devices, time with our family without digital distractions, time in nature, time in simplicity. Our lives are stressful, and we can manage that stress by turning off our digital distractions for 10 minutes everyday. The folks at Whole Life Challenge call is a digital detox. We challenge you to a 10 minute digital detox everyday this week. Good luck!
Today's workout is a break from the stress of metabolic conditioning. Today we start a short overhead squat strength cycle. By keeping the reps high, the weight will naturally be low. Focus on a tight core and active shoulders. The overhead squat demands a strong core, good shoulder mobility, and balance. Good luck!
5-5-5-5-5 reps for load of:
From the rack. Increase weight each set
Cash out: Tabata Hollow hold/rocks
Today we do our final Memorial Day Hero Challenge in honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2008 in the line of duty. Simmons is survived by his wife and two children. Rest in peace Officer Simmons.
With its light weight and high reps, Randy is intended to be fast and furious. Some of the best times for Randy are sub 5 minutes. Scale the weight so that you can do this workout in unbroken sets of 10-12. Your goal is to complete the workout in less than 10 minutes.
Today we honor Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
LT. Michael P. Murphy (SEAL) 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 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.
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.
This workout was one of Mike's favorites and he'd named it "Body Armor". On August 18, 2005, CrossFit HQ created the Murph Hero WOD 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. Murph is the third Hero WOD CrossFit HQ created.
Fair winds and following seas, Sir.
1 mile run
1 mile run
Partition the pull-ups, push-ups, and squats as needed. We recommend 20 rounds of 5 pull-ups, 10 push-ups, 15 squats.
Mystery Ranch has lent us body armor for our Murph Challenge today. Lt. Murphy did this workout with a 20b flak jacket, you can, too.
Scaling options are to do 1/4 or 1/2 of all distances and reps.
We program Murph on Memorial Day to remind us that heroes exist. This workout is long, difficult, and intimidating. As you compete your version of Murph, remember the men and women who gave everything to serve our great country. All gave some and some gave all. Memorial Day is our day to remember those who gave all.
Information courtesy of usmemorialday.org.
Memorial Day, originally called Decoration Day, is a day of remembrance for those who have died in service of the United States of America. Over two dozen cities and towns claim to be the birthplace of Memorial Day. While Waterloo N.Y. was officially declared the birthplace of Memorial Day by President Lyndon Johnson in May 1966, it’s difficult to prove conclusively the origins of the day.
Regardless of the exact date or location of its origins, one thing is clear – Memorial Day was borne out of the Civil War and a desire to honor our dead. It was officially proclaimed on 5 May 1868 by General John Logan, national commander of the Grand Army of the Republic, in his General Order No. 11. “The 30th of May, 1868, is designated for the purpose of strewing with flowers, or otherwise decorating the graves of comrades who died in defense of their country during the late rebellion, and whose bodies now lie in almost every city, village and hamlet churchyard in the land,” he proclaimed. The date of Decoration Day, as he called it, was chosen because it wasn’t the anniversary of any particular battle.
On the first Decoration Day, General James Garfield made a speech at Arlington National Cemetery, and 5,000 participants decorated the graves of the 20,000 Union and Confederate soldiers buried there.
The first state to officially recognize the holiday was New York in 1873. By 1890 it was recognized by all of the northern states. The South refused to acknowledge the day, honoring their dead on separate days until after World War I (when the holiday changed from honoring just those who died fighting in the Civil War to honoring Americans who died fighting in any war).
It is now observed in almost every state on the last Monday in May with Congressional passage of the National Holiday Act of 1971 (P.L. 90 – 363). This helped ensure a three day weekend for Federal holidays, though several southern states have an additional separate day for honoring the Confederate war dead: January 19th in Texas; April 26th in Alabama, Florida, Georgia, and Mississippi; May 10th in South Carolina; and June 3rd (Jefferson Davis’ birthday) in Louisiana and Tennessee.
National Moment of Remembrance
The “National Moment of Remembrance” resolution was passed on Dec 2000 which asks that at 3 p.m. local time, for all Americans “To voluntarily and informally observe in their own way a Moment of remembrance and respect, pausing from whatever they are doing for a moment of silence or listening to ‘Taps.”
Memorial Day is not to be confused with Veterans Day; Memorial Day is a day of remembering the men and women who died while serving, while Veterans Day celebrates the service of all U.S. military veterans
Row'd Royalty - Jan 17 - Feb 7
Olympic Weightlifting Seminar - Feb 2
Femme Fatale Week - Feb 10-15
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