CrossFit Willow Glen

“Running the Filthy 50’s”

Run 400M

50 Push ups
50 Sit ups

Run 500M

50 Squats
50 MTN climbers

Run 600M

50 Thrusters (light women 20lbs (10lb dumbbells)...men 30lbs (15lb
dumbbells) )

LONG TEMPO Run - go RIGHT out the front door and around the corner…head
towards the second yellow sign - the one at the crosswalk with the flashing
yellow light -....about 400M into the run there is a light pole with blue
tape on it…right before the cyclone fence…run FAST all the way to the
next pole with blue tape on it….run to the second yellow sign and turn
around…AGAIN from blue tape to blue tape…run FAST

50 Jumping Jacks
50 push press (light)

Run to corner and back (left)

50 Dball tricep extensions

DONE

Ab’s

sit up
leg lift
bicycle kick

1st round 15 seconds each movement non stop…45 sec total…..2nd round
30,30,30…90 seconds total

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael P. 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.

First posted on CrossFit.com August 18, 2005
+++
Summary of Action
Operation Redwing
June 28, 2005

On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz, Sonar Technician 2nd Class (SEAL) Matthew Axelson and Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell had a vital task. The four SEALs were scouting Ahmad Shah – a terrorist in his mid-30s who grew up in the adjacent mountains just to the south.
Under the assumed name Muhammad Ismail, Shah led a guerrilla group known to locals as the “Mountain Tigers” that had aligned with the Taliban and other militant groups close to the Pakistani border. The SEAL mission was compromised when the team was spotted by local nationals, who presumably reported its presence and location to the Taliban.
A fierce firefight erupted between the four SEALs and a much larger enemy force of more than 50 anti-coalition militia. The enemy had the SEALs outnumbered. They also had terrain advantage. They launched a well-organized, three-sided attack on the SEALs. The firefight continued relentlessly as the overwhelming militia forced the team deeper into a ravine.
Trying to reach safety, the four men, now each wounded, began bounding down the mountain’s steep sides, making leaps of 20 to 30 feet. Approximately 45 minutes into the fight, pinned down by overwhelming forces, Dietz, the communications petty officer, sought open air to place a distress call back to the base. But before he could, he was shot in the hand, the blast shattering his thumb.
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.
An MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent is as part of an extraction mission to pull out the four embattled SEALs. The MH-47 was escorted by heavily-armored, Army attack helicopters. Entering a hot combat zone, attack helicopters are used initially to neutralize the enemy and make it safer for the lightly-armored, personnel-transport helicopter to insert.
The heavy weight of the attack helicopters slowed the formation’s advance prompting the MH-47 to outrun their armored escort. They knew the tremendous risk going into an active enemy area in daylight, without their attack support, and without the cover of night. Risk would, of course, be minimized if they put the helicopter down in a safe zone. But knowing that their warrior brothers were shot, surrounded and severely wounded, the rescue team opted to directly enter the oncoming battle in hopes of landing on brutally hazardous terrain.
As the Chinook raced to the battle, a rocket-propelled grenade struck the helicopter, killing all 16 men aboard.
On the ground and nearly out of ammunition, the four SEALs, Murphy, Luttrell, Dietz and Axelson, continued the fight. By the end of the two-hour gunfight that careened through the hills and over cliffs, Murphy, Axelson and Dietz had been killed. An estimated 35 Taliban were also dead.
The fourth SEAL, Luttrell, was blasted over a ridge by a rocket propelled grenade and was knocked unconscious. Regaining consciousness some time later, Luttrell managed to escape – badly injured – and slowly crawl away down the side of a cliff. Dehydrated, with a bullet wound to one leg, shrapnel embedded in both legs, three vertebrae cracked; the situation for Luttrell was grim. Rescue helicopters were sent in, but he was too weak and injured to make contact. Traveling seven miles on foot he evaded the enemy for nearly a day. Gratefully, local nationals came to his aid, carrying him to a nearby village where they kept him for three days. The Taliban came to the village several times demanding that Luttrell be turned over to them. The villagers refused. One of the villagers made his way to a Marine outpost with a note from Luttrell, and U.S. forces launched a massive operation that rescued him from enemy territory on July 2.
By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.
This was the worst single-day U.S. Forces death toll since Operation Enduring Freedom began nearly six years ago. It was the single largest loss of life for Naval Special Warfare since World War II.
The Naval Special Warfare (NSW) community will forever remember June 28, 2005 and the heroic efforts and sacrifices of our special operators. We hold with reverence the ultimate sacrifice that they made while engaged in that fierce fire fight on the front lines of the global war on terrorism (GWOT).

-NSW-
OPERATION REDWING KIAs- On June 28, 2005, three of four SEALS on the ground (Murphy, Dietz, Axelson) were killed during combat operations in support of Operation Red Wing. ON the same say, a QRF of eight Navy SEALs and 8 Army Night Stalkers were also killed when the MH-47 helicopter that they were aboard was shot down by enemy fire in the vicinity of Asadabad, Afghanistan in Kumar Province.
Navy SEALs
SEAL Delivery Vehicle Team 1, Pearl Harbor, Hawaii.
Lt. (SEAL) Michael P. Murphy, 29, of Patchogue, N.Y.
Sonar Technician (Surface) 2nd Class (SEAL) Matthew G. Axelson, 29, of Cupertino, Calif.
Machinist Mate 2nd Class (SEAL) Eric S. Patton, 22, of Boulder City, Nev.
Senior Chief Information Systems Technician (SEAL) Daniel R. Healy, 36, of Exeter, N.H.
Quartermaster 2nd Class (SEAL) James Suh, 28, of Deerfield Beach, Fla.
SEAL Delivery Vehicle Team 2, Virginia Beach, Va.
Gunner’s Mate 2nd Class (SEAL) Danny P. Dietz, 25, of Littleton, Colo.
SEAL Team 10, Virginia Beach, Va.
Chief Fire Controlman (SEAL) Jacques J. Fontan, 36, of New Orleans, La.
Lt. Cmdr. (SEAL) Erik S. Kristensen, 33, of San Diego, Calif.
Electronics Technician 1st Class (SEAL) Jeffery A. Lucas, 33, of Corbett, Ore.
Lt. (SEAL) Michael M. McGreevy Jr., 30, of Portville, N.Y.
Hospital Corpsman 1st Class (SEAL) Jeffrey S. Taylor, 30, of Midway, W.Va.
Army Night Stalkers
3rd Battalion, 160th Special Operations Aviation Regiment (Airborne), Hunter Army Air Field, Ga.
Staff Sgt. Shamus O. Goare, 29, of Danville, Ohio.
Chief Warrant Officer Corey J. Goodnature, 35, of Clarks Grove, Minn.
Sgt. Kip A. Jacoby, 21, of Pompano Beach, Fla.
Sgt. 1st Class Marcus V. Muralles, 33, of Shelbyville, Ind.
Maj. Stephen C. Reich, 34, of Washington Depot, Conn.
Sgt. 1st Class Michael L. Russell, 31, of Stafford, Va.
Chief Warrant Officer Chris J. Scherkenbach, 40, of Jacksonville, Fla.
HQ Company, 160th Special Operations Aviation Regiment (Airborne), Fort Campbell, Ky.
Master Sgt. James W. Ponder III, 36, of Franklin, Tenn.
+++

Official Citation
LIEUTENANT MICHAEL P. MURPHY
UNITED STATES NAVY
FOR SERVICE AS SET FORTH IN THE FOLLOWING
CITATION:
FOR CONSPICUOUS GALLANTRY AND INTREPIDITY AT THE RISK OF HIS LIFE 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, COURAGEOUS ACTIONS, AND EXTRAORDINARY DEVOTION TO DUTY, LIEUTENANT MURPHY REFLECTED GREAT CREDIT UPON HIMSELF AND UPHELD THE HIGHEST TRADITIONS OF THE UNITED STATES NAVAL SERVICE.
SIGNED GEORGE W. BUSH

“RUN TABATA RUN”

5 movements, 8 rounds 20 sec on, 10 sec rest with Runs built in (trick is
to kick everyone off each movement at the same time…so the faster runners
get more rest, but this motivates running pace, and the slower runners get
a great workout as almost a constant effort)

RUN 400M (out left, first street light pole and back)
Squats (8 rounds)
RUN 400M
4 pt. Burpees
RUN 400M
Sit-ups
RUN 400M
Push-Ups
RUN 400M
jumping one legged lunges or lightly weighted thrusters (people’s choice)
RUN 400M

Ab set - kicking it up a notch

Sit-up, leg lift , bicycle kick
15 second round (15 seconds each movement…back to back…45 seconds total)
30 second round (30 seconds each movement…back to back…90 seconds total)
15 second round

DONE

Bench Press 1-1-1-1-1-1-1

The lights have been turned on….the mats installed….gi’s of all sizes delivered….let’s roll!!!

Remember:  CF = $125 per month   CF + BJJ = $185 per month

For just one more reason to take BJJ, check out article below:

http://voices.yahoo.com/why-girls-learn-brazilian-jiu-jitsu-4262875.html?cat=14

Today’s WOD:

7 Box Jumps - as high as you can
5 Cleans - 115#/83#
9 DB Push Press 35#/20#
x5

Deadlift 5-5-5-5-5

then

2 Power Snatch + 1 OHS
10 Situps
10 Supermans
x4

Bench Press 5-5-5-5-5

then

“Fran”
21-15-9
Thrusters 95/65
Pullups

Back Squat 5-5-5-5-5

then

7 Sandbag Cleans
200M Run with Sandbag
12 Rainbows
x5

Shoulder Press 5-5-5-5-5

then

100 Single Jump Rope
10 Pullups
20 Leg Lifts
x5

Today’s WOD:

Bench Press 3-3-3-3-3

then

“Annie”
50-40-30-20-10
Double Unders
Situps
For Time

Today’s WOD:

Karen on the Run!

25 Wall Balls
Run 400M
25 Wall Balls
Run 400M
25 Wall Balls
Run 400M
25 Wall Balls
Run 400M
25 Wall Balls
Run 400M
25 Wall Balls

For Time!

Below is a quote that I posted in 2010 - it is a favorite of mine and one I think is always a good reminder that “attitude” can really make us or break us.  Something to think about in 2012!!

The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness, or skill. It will make or break a company… a church… a home. The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past… we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The Only thing we can do is play on the one string we have, and that is our attitude…I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you… we are in charge of our ATTITUDE.   Charles Swindell

Today’s WOD:

Shoulder Press 3-3-3-3-3
then
20,19,18….1 Pushups
1,2,3….....20 Slam Balls
For Time

Interesting article from My Athletic Life - a favorite blog that I recommend everyone check out once in awhile:  http://www.myathleticlife.com

Today’s WOD:

Back Squat 3-3-3-3-3

then

On the Minute for 10 Minutes:

10 Jump Squats
10 Abmat Situps
20 Mountain Climbers

Schedule down!  We are having some issues with our Schedule online!!  If you need the schedule email me at .(JavaScript must be enabled to view this email address) and I will send it over to you…

Weekend Schedule:

Saturday - December 24th - 9am only
Sunday - December 25th - CLOSED
Saturday - December 31st - 9am only
Sunday - January 1st - CLOSED

Today’s WOD:

Filthy 50 + RUN

50 DBall squats (pick weight of Dball)
RUN to 1st street light around corner

50 Push Ups
RUN to 2nd streetlight around corner

50 Sit-ups
RUN to 3rd streetlight around corner

50 Jumping Jacks
RUN to 2nd streetlight around corner

50 Dball Push Press
RUN to 1st streetlight around corner

50 squats
RUN to corner and back

*Abs*

timed ab set - 2 rounds

15 seconds each non-stop ( 30 sec. rest between rounds)

sit-up
leg lift
bicycle kick

Upcoming “Potential Events”:

Cross Country Ski and Snowshoe weekend in Yosemite:  January 27-29th
The Relay:  http://www.therelay.com/re_new.htm  May 5-6th

If you are interested - post to Comments!!!!

Today’s WOD:

Front Squat 5-5-5-5-5
(Snatch Press + Snatch Press + OHS) x5
50 Burpees