Friday: HERO WOD- “McGhee”

Cpl. Ryan Casey  “McGhee”

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. 

He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.

As Many Rounds As Possible in 30min. of:
   5 Deadlift (275/225*)
   13 Push-Ups
   9 Box Jumps, (24/20″)

*1 person works at a time. Partner 1 will complete a whole round while partner 2 rests, then switch. Partner 1 will then rest while partner 2 completes a full round, then switch again.

Thursday

14min AMRAP of:

   ·10 Pull-Ups
   ·20 Box Jumps

   ·20m Bear Crawl

Mobility For The Everyman: How 15 Minutes Could Improve Your Life

Wednesday

BACK SQUAT: 2 x 8

PUSH PRESS: 2 x 8

ROW: 2min MAX Cal.

CORE: 100 Hollow Rocks for Time

Tuesday

4 Rounds for TIME:

  ·200m Sprint

  ·20 KB Swings (53/35*)

  ·20m Lunges

Memorial Day "Murph"

“Murph”

For Time:

Run 1 Mile
  100 Pull-ups
  200 Push-ups
  300 Squats
Run 1 Mile

Murph is a challenging workout that honors  Michael Murphy. If you saw the movie Lone Survivor, you know all about the Michael Murphy story. Murph first appeared on the crossfit.com site on 8/18/2005. Here is the explanation from CrossFit:

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” 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.

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