[cs_content][cs_section bg_color="#3498db" parallax="false" separator_top_type="none" separator_top_height="50px" separator_top_angle_point="50" separator_bottom_type="none" separator_bottom_height="50px" separator_bottom_angle_point="50" style="margin: 0px;padding: 10% 0px;color: rgba(255, 255, 255, 0.5);"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/2" style="padding: 0px;"][x_custom_headline level="h2" looks_like="h2" accent="false" class="man" style="font-size: 2.5em;color: #fff;"]Memorial Day Murph[/x_custom_headline][x_image type="none" src="http://crossfitsouthbend.com/wp-content/uploads/2016/05/mdm.png" alt="" link="false" href="#" title="" target="" info="none" info_place="top" info_trigger="hover" info_content=""][cs_text style="margin: 0.5em 0 2em;font-size: 1em;"]

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need of help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three teammates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously rewarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.[/cs_text][/cs_column][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/2" style="padding: 0px;"][x_custom_headline level="h3" looks_like="h5" accent="false" style="margin: 0 0 0.75em;border-bottom: 1px solid rgba(255, 255, 255, 0.25);padding: 0 0 0.75em;color: #fff;font-size: 1em;letter-spacing: 0.05em;text-transform: uppercase;"]Memorial Day Murph Details[/x_custom_headline][cs_block_grid type="two-up" class="mbn"][cs_block_grid_item title="The Workout"]

The Workout

"Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run[/cs_block_grid_item][cs_block_grid_item title="03"]

Notes:

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.

[/cs_block_grid_item][cs_block_grid_item title="Copy of 03"]

Scaled Variation:

Row 250 meters 15 incline pushups 20 ring rows 25 air squats x 4 rounds[/cs_block_grid_item][cs_block_grid_item title="Copy of Copy of 03"]

Scaled Notes:

You may also perform Murph in a team of 2-4.

[/cs_block_grid_item][cs_block_grid_item title="Scaled Variation"]

Date/Time:

This wod will be held at CrossFit South Bend, on Memorial Day, Monday May 29th, arrive @ 9:30, wod starts at 10:00am.[/cs_block_grid_item][/cs_block_grid][/cs_column][/cs_row][/cs_section][/cs_content]

[cs_content][cs_section parallax="false" separator_top_type="none" separator_top_height="50px" separator_top_angle_point="50" separator_bottom_type="none" separator_bottom_height="50px" separator_bottom_angle_point="50" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_accordion][x_accordion_item title="Whats going on at CFSB" open="false"]Corinnes Story Summer Sports Performance Camp @ CFSB CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)** Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title="Monday 5.8" open="false"]Don't Forget to check in at class today! FITNESS A. 3 Rounds 10 Deadlift @ 31X1, rest 30s 10 Single Arm Dumbell Presses each arm @ 31X1 , rest 30s between arms, rest 30s before deadlift B. 6 Rounds 30s Kettlebell Overhead Hold 20s Rest 30s Russian Kettlebell Swing 20s Rest COMPETITION A. Deadlift 12.10.8 @ 31X1, rest 30s before SAHPC+PP, rest 30s between arms, and 30s before next deadlift set Single Arm Hang Power Clean + Push Press 8.8.8 B. 6 Rounds 30s Handstand Hold 20s Rest 30s Russian KB Swings 70/55 20s Rest There is a penalty to be paid at the end of the workout, every time you have to drop from the 30 seconds of handstand holds during the workout, add 5 burpees to a penalty to be pad at the END. Notes: Scoring: Score weights for DL and press work on A, Score total KB Swing reps on B. A. Deadlifts simply stay the same for fitness, but cascade down and get heavier in the comp. B. 20s is in there for some smooth transition, don't drop the kettlebell on your head, note the penalty for competition as well. [/x_accordion_item][x_accordion_item title="Tuesday 5.9" open="false"]Don't Forget to check in at class today! FITNESS AND COMP A. 7 Rounds - each station is performed at the top of a 2 minute mark Station 1: Back Squat x 8 Station 2: Ring Rows x 10 Hard Station 3: 60s Plank or FLR on Rings COMP B. Optional - Not Coached - If your time allows 20 Turkish Get Ups @ consistent smooth pace Notes: A. Score back squat weight(s) You can climb through the rounds but try to start @ a moderate weight. If my coaches have done the math....this is 42 minutes long. So some quick hip warm up, find your ring row scaling, get about 2-3 Squat sets under your belt to figure out where you want to be, then get after it. Oh, if you are doing FLR on rings, don't lower the rings...just get a box and raise your feet up.[/x_accordion_item][x_accordion_item title="Wednesday 5.10" open="false"]Don't Forget to check in at class today! FITNESS AND COMP A. 4 Rounds 20 Alternating Iso Glute Bridge Marches 10 Thoracic Rotation in Extended Position each side B. 3 Minute Max Cal Row directly into 6 Minute Amrap 20 Yard Bear Crawl 30 Double Unders COMP 3 Minute Max Cal Row directly into 6 minute amrap 60 Yard Bear Crawl 90 Double Unders Notes: Score Calories and Rounds separately on part B. Don't score A...That doesn't even make sense. Both Fitness and Comp are the same for A, the difference in part B is the density of the amrap. [/x_accordion_item][x_accordion_item title="Thursday 5.11" open="false"]Don't Forget to check in at class today! FITNESS A. Segmented Clean Deadlift 5.5.5.5.5 B. Teams of 2 - 5 Rounds Each 10 Floor Presses as heavy as possible 200m Run COMP A. Clean Pull 3.3.3.3.3 B. Same workout C. Optional, not coached, if time allows Perform 20 Quality Russian Dips, use the jerk blocks. Notes: Score the clean pull weights, there is a 1 second pause for the segmented position Alternating Rounds, each person completes 5 rounds. [/x_accordion_item][x_accordion_item title="Friday 5.12" open="false"]Don't Forget to check in at class today! FITNESS A. 3 Rounds 10 Dumbell Bent Over Row Left Side Plank Max Right Side Plank Max B. For Time 100 Lunges 50 Strict Pull Ups COMP A. 3 Rounds 10 Dumbell Bent Over Row 12-20 Unbroken Toes to Bar B. For time 100 Lunges 50 Strict Pull Ups Do the entire workout while holding a KB or DB, don't set it down the entire workout. Notes: Score is the DB Row weights, don't score the other, Score time for B. For part B, you can break the work up however you'd like![/x_accordion_item][x_accordion_item title="Saturday 5.13 >> CFSB ANNIVERSARY PARTY!" open="false"]Don't Forget to check in at class today! FITNESS AND COMP A. Teams of 2 > Alternating Rounds >> 30 Minute Amrap Row 500m Each Run 400m Each 40 Prisoner Step Ups Each Notes: Alternate rounds, stay consistent[/x_accordion_item][x_accordion_item title="Sunday 5.14" open="false"]Don't Forget to check in at class today! FITNESS A. 2 Rounds 1 Minute Rope Climbs 2 Minutes Air Squats 3 Minutes Box Jumps with Step Down 4 Minute amrap of 5 Burpees and 20 Doubles COMP A. 2 Rounds 1 Minute of Rope Climbs, if you can do them legless, do them 2 Minutes of Pistols 3 Minutes of Box Jumps with Step Down 4 Minute amrap if 5 burpees and 20 doubles   Notes: Score is total reps.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]