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While you're relaxing with family and friends during this Memorial Day, please take a moment to honor the men and women of our Armed Services, past and present, for their service to our country and its citizens. As a reminder we will not be holding regular classes today, but will be gathering at the gym at 8:30am for a tribute workout in honor of Michael P. Murphy. Here follows his official Medal of Honor citation: For conspicuous gallantry and intrepidity at the risk of his life and above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare task unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy's team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service. Today's Workout "Murph" 1 mile run 100 pullups 200 pushups 300 squats 1 mile run *Partition pullups, pushups, squats as needed. If you have a 20lb. weight vest or body armor, wear it. Posted by Zareh.
This coming Memorial Day (Monday, May 30th), we will not have regularly scheduled classes in observance of Memorial Day. Instead, starting at 8:30am, everyone is invited to take part in our Memorial Day "Murph" workout. "Murph" is one of the toughest CrossFit Hero WoDs named for Medal of Honor recipient, Michael P. Murphy. The workout is for time (can be scaled): 1 mile run 100 pullups 200 pushups 300 squats 1 mile run *Partition pullups, pushups, squats as needed. If you have a 20lb. weight vest or body armor, wear it. Look for more details in your email boxes and in this space in the upcoming week. A note about this Saturday's classes: The City of Glendale is doing electrical work on a conduit which will effect our entire block and may leave us without electricity for our 8:30am class. We will still be holding classes regardless of the lighting situation! No excuses! Also, a reminder that this Sunday marks the beginning of our Sunday morning classes at 9:30am and 10:30am. Looking forward to seeing you there! Why we do "Murph" on Memorial Day. Today's Workout 1RM Power Clean then... AMRAP 12 Minutes: 2 Burpees 3 Power Cleans (65% of 1RM) 4 Pull-Ups 5 Box Jumps Posted by Zareh.
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