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Thursday 5.22.14

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[vc_row][vc_column width=”1/1″][container][text_output]A.

Squat 3.3.3.3

B.

10 minutes to establish a Hang Power Clean 3rm

Rest 3 minutes

10 minute amrap of

3 Hang Power Clean and Push Press @ 50% your 3rm

6 Pull Ups

9 Hand Release Push Ups[/text_output][/container][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][text_output]Quinn then[/text_output][image type=”none” float=”none” info=”none” info_place=”top” info_trigger=”hover” src=”8323″][/vc_column][vc_column width=”1/2″][text_output]Quinn Now[/text_output][image type=”none” float=”none” info=”none” info_place=”top” info_trigger=”hover” src=”8322″][/vc_column][/vc_row]

Wednesday 5.21.14

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[vc_row][vc_column width=”1/1″][text_output]A.

10 minute amrap

750m row

75 double unders

50 wall balls

25 burpees

Notes:

Compare to last scores 4.30.14[/text_output][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][text_output]Amy then[/text_output][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][image type=”none” float=”none” info=”none” info_place=”top” info_trigger=”hover” src=”8286″][/vc_column][vc_column width=”1/2″][image type=”none” float=”none” info=”none” info_place=”top” info_trigger=”hover” src=”8290″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][text_output]Amy now[/text_output][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][image type=”none” float=”none” info=”none” info_place=”top” info_trigger=”hover” src=”8254″][/vc_column][vc_column width=”1/2″][image type=”none” float=”none” info=”none” info_place=”top” info_trigger=”hover” src=”8287″][/vc_column][/vc_row]

Astro Turf Help!

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Hey guys!

Finally, that Astro Turf will be arriving tomorrow, in 2 different 50ft long, 15ft wide, 750lb sections, and like the cable guy, they will be arriving from the hours of 11-2. We could use a little help maneuvering it if anyone happened to be doing not a damn thing on Wednesday 🙂 But! as soon as it arrives i’ll hit up all parties interested in helping. Post to comments!

 

Memorial Day Murph

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[vc_row][vc_column width=”1/3″][text_output]When:

Memorial Day

Monday May 26th

Warm up begins at 10:00am[/text_output][/vc_column][vc_column width=”1/3″][text_output]Where:

Crossfit South Bend[/text_output][/vc_column][vc_column width=”1/3″][text_output]Details:

This may be done in teams as well, so bring your friends if you don’t want to do the whole thing by yourself. Come in and break the work up![/text_output][/vc_column][/vc_row][vc_row padding_top=”300px” padding_bottom=”300px” border=”none” bg_image=”8305″ parallax=”true”][vc_column width=”1/4″][image type=”none” float=”right” info=”none” info_place=”top” info_trigger=”hover” src=”8315″][/vc_column][vc_column width=”1/2″][image type=”none” float=”left” info=”none” info_place=”top” info_trigger=”hover” src=”8304″][/vc_column][vc_column width=”1/4″][image type=”none” float=”none” info=”none” info_place=”top” info_trigger=”hover” src=”8316″][/vc_column][/vc_row][vc_row padding_top=”300px” padding_bottom=”300px” border=”none” bg_image=”8305″ parallax=”true”][vc_column width=”1/4″][image type=”none” float=”right” info=”none” info_place=”top” info_trigger=”hover” src=”8315″][/vc_column][vc_column width=”1/2″][text_output]

MURPH “THE PROTECTOR”
LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 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. We honor his sacrifice and memory though The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.[/text_output][/vc_column][vc_column width=”1/4″][image type=”none” float=”none” info=”none” info_place=”top” info_trigger=”hover” src=”8316″][/vc_column][/vc_row]

Tuesday 5.20.14

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A.

6 Rounds, every 2:30

3 Hang Power Snatch – AHAP

B.

For time

400m run

30 box jumps 30/24

30 toes to bar

Notes:

use your last scores from 4.8.14 as a reference. Click here to check them out if you forgot 

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Em Clem Then – Look at her, all weak and grumpy.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 
Em Clem Now

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