We all know Boj as the nice guy and probably one of the most friendly and kindest members of the gym. But when it comes to training his mind shifts into beast mode and his hunger for strength comes out. Boj was looking for a way to make some changes in his life and found CrossFit to be an interesting approach. After visiting other local gyms he decided he wanted to join the CrossFit Pledge Fitness family. It has been a little over a year now and with hard work and dedication Boj has transformed into a great athlete. His strength has increased and he has also started taking on new challenges. When you see his work ethic its no surprise how far he has come in such a short time, this fuels his hunger and makes him want to grow more as a person and an athlete.
Many wake up early on Thanksgiving day and start preparing their turkey dinner, but for a few of us it was one last chance to get a workout in before consuming all the delicious food the holiday has to offer. The class was scheduled to start at 8:30am and as usually most of us arrived early excited for the pain ahead of us and to get in a few minutes on the foam roller.
Once everyone was ready coach Raymond explained the workout to the group. “MURPH” a 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats and 1 mile run was on the menu for us that morning. Ray talked a little about strategy on attacking the WOD and how it would be beneficial to break up the work into 20 rounds of 5 pull-ups, 10 push-ups and 15 air squats. Already overwhelmed by the workout I took his advice and stuck to that game plan. After all its only 20 sets right. Coach Ray also explained to us the meaning behind the MURPH WOD and why it is such a difficult workout, not only physically but mentally as well.
Michael Patrick “Murph” Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. Murphy was killed June 28, 2005 after exposing himself to enemy fire and knowingly leaving his position of cover to get a clear signal in order to communicate with his headquarters. He provided his unit’s location and requested immediate support for his element and then returned to his position to continue fighting until he died from his wounds.
We each battled through the workout differently but we all suffered the same. The minutes winded down and we all worked hard to get to the last mile. It was some what of a victory lap for completing the workout. Everyone motivated each other, just when you felt weak a fellow member yelled words of encouragement your way to give you the extra push you needed to finish that set. I’m thankful for the gym and all its members. They motivate me everyday to better myself. And I’m thankful I can push my body to do these challenges. This ones for you Lieutenant Michael P. Murhpy.
LIEUTENANT MICHAEL P. MURPHY
UNITED STATES NAVY
FOR SERVICE AS SET FORTH IN THE FOLLOWING
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
For all the members who still have questions and didn’t show up on Monday, here is Raymond explaining and giving examples of Jim Wendler’s 5/3/1 program that we will be doing 2 times a week. Monday will be squat day and Wednesday will be Press. If you have any questions, please ask. And if you don’t know your Training Max and Max, come in on Saturday to find out! See you guys soon!
Every Friday for the next few weeks we will be doing a girl! Get your minds out the gutter! We are doing CrossFit Girls to retest our bench marks and for some of us it will be our first time doing them. So don’t miss out on Fridays!
Fitness Wave Bodyfat Testing Saturday August 23rd
We would like to welcome back Fitness Wave to our gym. Join us on August 23rd for another round of body fat testing. The folks at Fitness Wave will be on site to test our members at a low price. Please note that the members who have already paid for the follow up test will not need to pay again.
As body fat testing, rather than simple scale weight, has become “the standard” in this new millennium, Hydrostatic Testing (Underwater Weighing) has become universally regarded by industry experts as the “Gold Standard” in body fat testing. Renowned author and fitness expert Covert Bailey, in the phenomenal best seller “Fit or Fat”, states: “That hydrostatic testing (underwater immersion) is the most accurate method for body fat determination.”
FitnessWave’s hydrostatic method uses a two component model which separates the body in two distinct pieces:
- Bone, muscle, and connective tissue collectively known as lean mass sinks (More Dense than Water).
- Body Fat-floats (Less Dense than Water).
Read more at: www.Fitnesswave.com