Monday, May 26, 2014




 
We are closed today. We will hold one workout at 9am.
 
 
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
 
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.
 
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

35 comments:

  1. Good Morning. Today is a day to honor and remember all those who have fallen and who are still serving to keep us safe.

    Remember Strong Starts Here!!!

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  2. Just added up team scores! An email will go out later this morning to announce team standings as well as how you can earn bonus points for your team! Here's a hint for extra points for today:
    Don't cheat!
    Post on the blog today!
    Hope everyone has a wonderful day! Stay strong!

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  3. Dear Murphy,
    I love you.
    Travis

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    1. Holy smokes Travis, post your score! That was awesome!

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    2. Travis 41:33 Rx
      Impressive! You are a Murphinator!!
      I think he loves Murph so much because none of the women (Fran, Cindy, etc) will spend that much time with him. Ha!

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    3. Travis---that is an AWESOME score! (I like Asa's comment!) Ha!

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    4. Thanks for the sweet words, ladies. Asa is an ass, but he is right. Why any woman would want to spend time with me is a mystery. I'm lucky to have duped Katie for as long as I have!

      My time was decent because I had a sound strategy and am an OK runner. Last time I "Cyndy-ed" it and struggled in the late rounds with he push ups. This time I did 5 pull ups, 5 push ups, 15 air squats and 5 more push ups x 20 rounds. It payed off, as I never broke down any muscle groups to failure & just kept moving. The Asa/ Brandon way is a much better workout, but I was going for time.
      Travis

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    5. yes, great job Travis
      -jennifer guthrie

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    6. I am not duped! I'm with Travis for his awesome cross fit body and his sexy brain.

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  4. Great WOD this morning! Thanks Katie for being a super partner!! :-) Everyone killed it this morning!!

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    1. You are so sweet, Kristi!

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  5. I've always done 20 rounds of Cindy to complete the pull ups, push ups, and air squats. Today I went straight thru to see how it was.
    100 pull ups - did these strict since I've never done that many strict pull ups. That's just hard.
    200 push ups - triceps and pecs went numb around 146. Thought I might hit failure on those. Ha!
    300 air squats - kept the weight in the heels. Saved my knees. Got over 200 unbroken.
    1 mile run - more a walk made to look like a run. Legs not really moving after air squats.
    71:39 Rx. (About 17 min slower than last time but still a lot of fun)

    Go Team Charmaine!!!!

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  6. This is the way I have approached a lot of things in life, but never really had the words for it. I NEED to approach my health & fitness with this motto as well.

    Throw me to the wolves and I will return leading the pack.

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    Replies
    1. love it!!!!
      jennifer guthrie

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    2. Kickass! You got this Mari!

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  7. Plan on doing murph tonight with my brothers!!

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  8. O.K. Team Amy....after today we only have 4 more days left on this challenge. We have all done great and we DON'T want to let our coach down!!! Amy maybe small but remember DYNOMITE comes in small packages......we have all seen what she can lift......need I say more!! We are ahead but do NOT let your guard down!! Charmine's is one tough coach and she will start kicking butt and taking names later !!! We have to STAY STRONG!!! Keep your eyes on the prize "A Leaner, Stronger and Healthier YOU"!!!! We got this guys!!!

    Remember Strong Starts Here!!!! GO TEAM AMY!!!

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  9. I found two quotes that I thought were really good:

    "If it doesn't challenge you, it doesn't change you." -- Fred Devito
    "Junk food satisfies you for a minute. Being fit satisfies you for life.

    Go Team Amy -- keep up the great work!

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  10. Vince Lombardi had insightful things to say:

    "The Good Lord gave you a body that can stand most anything...it's your mind you have to convince."

    My body and mind have conversations...ALOT!

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  11. Eighty percent of success is showing up!!!

    Did Murph in 10 rounds with my box this morning...Congrats, Asa, for powering straight through! Whew you are tough!!!

    Let's go Team Amy....we can see the finish line...Let's stay strong and try to capture all extra points!!!

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  12. "Show me someone who has done something worthwhile, and I'll show you someone who has overcome adversity." Lou Holtz
    I'd say this is worthwhile

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  13. Perseverance is failing 19 times and succeeding the 20th. ---Julie Andrews

    Even on days that I fail to meet the challenges set before me, I can still choose to persevere tomorrow. Hope everyone enjoys the rest of the holiday weekend. I love days like today that we get to honor the men and women who serve our country. Keep going strong everyone, we're almost there. #teamamy

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  14. Awww Lisa Stole mine! ;-) I just didnt get here in time with it- "If it doesn't challenge you, it doesn't change you." -- Fred Devito
    lemme get back on pinterest and find another.... "Be the change you wish to see in the World" I think that kind of suits me. lol
    #paleopolice #donteatthecrap Sorry about us not being in first place. I didnt turn in a journal this last week.. my bad, and today........ well I am cheating today. Sorry, not sorry. Its warm bacon and caramelized onion potato salad. I gotta. so yeah. oops. But at least its not like cheating with something totally out of control, right?

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    Replies
    1. Right, Karen! That doesn't sound out of control.

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  15. Murphy was hard but fun.
    "If you can't fly, then run, if you can't run then walk, if you can't walk, then crawl, but whatever you do, you have to keep moving forward."
    -Martin Luther King Jr.

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  16. Start where you are. Use what you have. Do what you can.
    -Arthur Ashe
    This is how I think of cross fit.

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  17. Go the extra mile its never crowded!
    - Murph was great, loved seeing everybody i dont normally get to see work so hard and get it done! I had a bit of wod remorse, i should have gone the extra mile today and done Murph all the way, like ashley did!! Next time!!
    one last quote- The happiest people dont have the best of everything.They make the best of everything they have.
    Last week everybody!! Make this your most strict week!! we got this
    Jennifer guthrie

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  18. I am so motivated! Love all these posts!

    “The pain of discipline is nothing like the pain of disappointment” – Justin Langer

    As painful as it is to pass up that crap food, it will be far more painful to have minimal results at the end of the challenge simply because we succumbed to temptation. Stay strong Team Amy!!! We are disciplined!

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  19. Change is not merely necessary to life, it is life.
    Alvin Toffler
    We still have a chance to catch up to Team Amy. Make sure you post today and every day this week. The finish line is in sight. Go Team Charmaine.

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  20. You must do the thing you think you cannot do. -Eleanor Roosevelt

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  21. today's progress is determined by yesterday's choices.....
    rings so true today...the wod was tuff and that's even with a partner. I missed out in a week of wods and even holding the bar in the lifting class was a challenge. Glad to be back, so much work to do!!
    Anna

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  22. Remember nothing taste as good as STRONG,LEANER and HEALTHIER feels!!!

    Go team AMY!!!

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  23. Never give up! Great workout today!

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