Jun 282011

This Day in History

3 workouts

pick one or do all three today

a minor toll on your body to honor these tough men who went through hell on this day in 2005


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.
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.


3 rounds for time:

-800 meter run

-50 back extensions

-50 sit ups


In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.


for time:


-handstand push ups

-ring dips

-push ups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan 28 June 2005. -courtesy of CrossFit Inc.






Congratulation to Roger and Katie with the birth of their son yesterday!  All went well with the extraction of Tristan.  He came in at a whoppin’ 22″ and 9.8 lbs.

 Posted by at 12:01 am

  30 Responses to “Seal Team 10”

  1. Congrats again Katie and Roger……..looks like a long day today……….let’s get it!!!!!

  2. 2!
    Not so much Sleep tonight. anyone know who that beautiful woman in the last picture is?
    Thanks ryan!

  3. Heart – The firmness of Will or the callousness required to carry out an unpleasant task or responsibility.

  4. <3

  5. I hope everyone watched that video. If you haven’t, You need to.

    RIP Brothers.

  6. Congrats Roger!!!

    “extraction?”. That sounds so impersonal

  7. Good luck with this today ! Honor the Most Honorable with a strong CFIW effort!
    “Nobody ever drowned in sweat.” – USMC saying
    God Bless all of our Military!

    “Just remember, somewhere, a little Chinese girl is warming up with your max.” -Jim Conroy, Olympic weightlifting coach.

  8. Roger was the happiest man alive yesterday. Tristan is stud! @Roger, tell Katie sorry we missed her last night. Hope you guys have a great day!

    Our mind is strong so trust it today when your body feel broken.

  9. Congratulations Katie and Roger!! What a big boy, Noah was that size at 3 months!! He’s beautiful!

    That video almost made me want to do Murph again…. but I need my hands for tomorrow. I’ll do Michael and JT.

    Your body does what your mind tells it.
    Good luck today!!

  10. Congratulations, he is beautiful!

    Looking forward to some serious workin’ out today! Good luck everyone!!

  11. I did “Michael” before work today, 22:26!

    Congrats Roger!!

  12. Congratulations Roger and Katie! Your little boy is beautiful! I can’t believe the petite Katie was carring such a big boy ;o)

    Attempting Murph for the 1st time today :o)

  13. one down two to go. JT -23:40 rx with a lot of kipping hspu’s. i’ll be smiling all day

  14. Are you staying open late tonight?? I figure if I get there @ 4:00 I should finish around midnight 🙂 See, again, this damn work thing is getting in the way of CrossFit!

  15. RIP
    Nice work by the 6am crew today! That was a really nice wake up call 🙂
    I cant wait to hold your new boy Roger! :))

  16. JT – 13:02 red/blue HSPU, red ring dips
    Michael – 21:43 Rx

  17. JT 8:52 Rx
    Michael 21:17 Rx with Lori hot on my heels.

    Gotta love the smell of hot garbage truck and exhaust during your runs on an already warn day!

  18. Two down one to go. Murph 51:18 with a 20# vest

  19. one down..two to go: Murph 61:36 – first time ever doing this as a full WOD.

  20. One down before work, coming back to do more!

    JT 21:01 Rx

  21. Congratulations Roger! He is handsome! Hope Katie has a quick recovery, glad everyone is healthy : ) My 1st Murph today- 58:17 used bands for pull ups and push ups- Thanks for running my last mile with me Heath!!! (esp after already having done 2 workouts- I am beginning to wonder if you are secretly a superhero…)

  22. Also did my 1st Murph today: 1:05:50 or so, as Rx, wearing a ballistic vest…Kicked my backside but glad I can say I did it now!

  23. Michael- 22:02, 3 mins later did JT- 24:07
    It sucks i couldn’t make it back to do Murph, will make it up tomorrow

  24. Kerin its no secret Heath is a super hero & a ninja….but I’m starting to think everyone in our CFIW is a hero : )

  25. I agree Alexis, everyone is a hero here!

    Finish the third one! Michael- 19:34 Rx.

    Jisselle with a 20# vest today and a faster time then at PVCF with a 12# vest. Crazy.

    One heck of a day! So proud of everyone! Some of you guys did the three wods with only about 10 minutes of rest between each. Stellar!!!

  26. Final tally: Murph – 61:36 (no vest) and Michael – 26:06 rx and JT – 12:25 scaled with red/purple bands for ring dips and 1 ab mat for HSUP.

    All 3 finished! CFIW did serious work today!

  27. Did all three Rx….can’t remember my times…murph was 73 min and change…..that was some “good livin”!!!!!!
    Great job everyone, see you all tomorrow if I can walk.

  28. #1 = Murph 49:00 Rx
    #2 = Michael 25:48 Rx

    #3 = a good nights sleep!!

    Nice job everyone…as usual CFIW rocks!!

  29. JT 15:27 red
    Michael 21:17 Rx
    Murph 52:51 20# Rx

    Thank you Tobi!
    And Kyle for being my partner in crime all day today.
    I’m proud of everyone!

  30. JT 14:24 Red/blue HSPU purple ring dips (i’m just happy i didn’t smash my face on any of the push ups….)
    MIchael RX- 21:24
    Murph- i’ll be back for you.

    Heath- thanks for posting that video- was really great motivation. RIP

    Congrats Roger!!! can’t wait to see the little munchkin.

    Great Job CFIW- it was really incredible to see so many people doing multiple workouts in separate parts of the gym. Seeing you makes the day so much brighter!

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