MURPH

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

Murphy was the leader of a four-man SEAL reconnaissance unit that secretly infiltrated into the Hindu-Kush mountains on June 27, 2005. Ambushed on the 28th by overwhelming Taliban forces, Murphy valiantly climbed into the open onto high ground to make an electronic call for rescue. Wounded, he fought on, allowing one member of his squad to escape, before he himself was killed. Murphy’s remains were found during a combat search and rescue operation, July 4, 2005.

Lt. Michael Murphy was awarded the Medal Of Honor on October 27, 2007. He is only the third service member to earn that highest national honor since President Bush sent U.S. military forces to Afghanistan in 2001, and later to Iraq. He is also the first Navy recipient since the Vietnam War.

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.

Thanks to CFHQ for posting this extra little bit of motivation before our WOD:  Memorial Day Hurt (Article written 2014)

Memorial Day is a day we honor our military who lost their lives protecting our freedom. Remember that as you WOD today.

Work Out of the Day

METCON

“Murph”

For Time:
1 mile run
100 x pullups
200 x pushups
300 x squats
1 mile run

Cap: 1 hour

We take this WOD very seriously. You’re doing this for a reason…for a purpose…in support of your freedom. You will be on time (early).  Clock cycles every 60 minutes with a 30 minute transition to allow us time to get warmed up and explain the workout and why we do this.  Be warmed up and ready to go with how you will scale (if you’re scaling)  You will scale accordingly and you will survive (under the cap)! Scaling will be posted at the box.

HERE’S ANOTHER CAVEAT: Each class has the gym for their class time. You will not arrive early just to claim your bar or your space by the door.  We will have an “on deck” area where you can do pushups and squats.  If there is rig space available, we’ll designate it. There will be one to two coaches to check in with when you arrive, and there will be two coaches minimum coaching the class. 

There WILL BE ELECTROLYTE FREEZER POPS AFTER THE WOD! 😊

*Heats will be running throughout the morning. As of Friday, the 7:30am and 9am class has been capped for about a week. As of Sunday night, there is room in the 6am heat only.   Please respect our organization and the way we intend to perform this Hero….with focus and without the chaos that ensues when athlete arrive without prior notice, especially when we have planned pull up bar space and gym space.  We are open today:
6:00am
7::30am
9:00am
Last heat at 9am, box closes around 10:15am. We will have partnered and scaled options. All levels encouraged to do this WOD.

RX+

“MURPH”
For Time:
1Mile Run

100 Pullups
200 Pushups
300 Squats
1 Mile Run

Weight Vest: 20/14

CROSSFIT KIDS IS CLOSED DUE TO MEMORIAL DAY

NEWS & UPDATES

Rebels opened over 8 years ago – before Instagram existed and when the iPhone 4 was the latest!  And… before mobile versions of websites existed.  In the last 8+ years we’ve been moving and grooving, growing and evolving…and it’s finally time!

In the first quarter some time, we will begin the transition to a new website platform.

We do not expect this to come without problems and we’ll do our best to work through the transition is the way we’re going to tackle this.  We hope we’ll transition without a hitch of you all not knowing what the WODs are or what’s going on, but to prevent that, we’ll probably manually post to FB the WODs (wish IG has the ability to link, but right now it doesn’t for us).  Stay tuned!

Rebel Leaderboard

This week at a glance

Our goal is to help you plan your week, your Open Gym time, and to help bring your weaknesses; whether they be strength, skill or stamina, into balance. Let us know if you have any questions about planning your training and making your time more productive

Monday

“Murph”

For Time:
1 mile run
100 x pullups
200 x pushups
300 x squats
1 mile run

Cap: 1 hour

Tuesday

Deadlift
7-5-3-1
*Use the heaviest weight for each set.

EMOM 10′:
ODD: 30x DU
EVEN: 7x DL 225/155 + Max Effort Wallballs 20/14

Wednesday

For Time:
100/75 Cal Row

1RM HPC

7Min AMRAP
6x Pullup
5x Burpee
4x HPC 115/75
3x Thr 115/75

Thursday

OPEN GYM
Recommend working on gymnastic skills:
T2B
HSPU
HS Walking
C2B/Pullups (Butterfly?)
Rope Climbs

4RNFT:
10x Single arm Sq. Sn.
8x Single Arm Bent over Row
6x Single arm Push Press
4x TGU

Change arms only after each round is complete. Dumbbell is 50/35

Friday

Sq. Sn.
Work to a heavy single for the day.

“Dynamax Biathlon”
4 Rounds for time:
600m Med ball run
3x Med ball Shots*

*Med ball Shot is a throw from 18/12 ft away. Athletes have three attempts to make the ball in the target. There is a 10x wallball penalty for each missed shot. Penalty is due before the beginning of the next round.