6AM Athletes Thur 28 Mar 2019 "Murph"

Murph Baby!

 

Ronnie, John, Perry, Bill, Brandon, Jeff, Devan, Jake

 

“Murph”

Hero WOD
For Time
1 mile Run (2000M row)
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a Mile run.

·         Perry ran it with a Weight Vest – GO MAN GO
Ronnie substituted Toes to Bar for the Squats – RADICAL!
John started early and Brandon and Perry STILL caught up with him – GETTING OLD

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

 

 

 

“One Bar, 3 Girls” WOD

The "One Bar, Three Girls" benchmark WOD (aka: "3 Girls, 1 Bar") is a combination of movements from 3 classic CrossFit "Girls WODs:" "Fran," "Elizabeth," and "Diane."

The oldest mentions we've found of this workout credit CrossFit Central Scotland (UK) with its creation, considering it one of their infamous "Painstorm" WODs from June 2009. He haven't been able to pinpoint the exact date of the workout's release but SPQR Fitness (GU1 Strength and Conditioning) (Guildford, England, UK) posted it as their workout of the day for June 4, 2009.

In that post there was no prescribed (Rx) weight. The post said: "Folks who are only a little nuts should use Fran weight (95/65lb), those bordering on lunacy could try Elizabeth weight (135/85lb) and if anyone is insane enough to try Diane weight (225/185lb) I want to see a video of that!"

Nice JOB 6 AM Athletes! 

• 21-15-9 Reps for Time
• Thrusters (135/95 lb)
• Pull-Ups
• Squat Cleans (135/95 lb)
• Ring Dips
• Deadlifts (135/95 lb)
• Handstand Push-Ups

Sent from my iPhone

“Christopher Santora” Hero WOD

Well done Jeff, Jake, Brandon and John. 

• 5 Rounds for Time
• 40 Weighted Sit Ups
• 30 Box Jumps (24/20 in)
• 20 Kettlebell Swings (24/16 kg)
• 10 Thrusters (135/95 lb)

This Firefighter Hero WOD is dedicated to Christopher Santora, FDNY, Engine 54, who was killed on September 11, 2001.

In the last 50 years, few days have had more historical relevance than September 11, 2001. On that clear late-summer Tuesday, when terrorists flew hijacked airliners into New York City's tallest buildings, nearly 3,000 died just a few miles from Queens. More than 200 of them were residents of the borough.

Among them was a firefighter and lifelong Long Island City resident who had only been in the FDNY for two months. Christopher Santora was just 23 years old when he ran toward the burning World Trade Center to save lives. He was not even on duty at the time. Santora had just returned home after finishing his shift when he got the call about the attacks and raced back to his firehouse, Engine 54 in Manhattan's Theater District, to help.

He never returned home. Santora died when the towers collapsed. His last known whereabouts were just outside the north tower when the building gave way. After originally being misidentified, Santora's remains were buried at St. Michael's Cemetery three months after the attacks.

Born and raised in Long Island City, Santora spent much of his early life on the basketball courts, including one at the intersection of 21st Street and 33rd Road, which now bears his name as "Firefighter Christopher Santora Place."

During his short life, Santora followed both of his parents in their professional footsteps. Before he went into the FDNY Academy to be a firefighter like his father, Alexander, he followed his mother, Maureen, into the education field, working as a substitute teacher in New York City public schools for several years. He turned down a full-time teaching position to pursue a career as a firefighter — his real dream.

In the years since his death, a scholarship fund has been set up in Santora's name. "Once we decided to do something good to over-come the bad, we knew exactly what our mission would be: to keep Christopher's name alive, and to honor his legacy as a teacher and passionate lover of America and her History," Santora's parents wrote on the scholarship's website.

The scholarship, called the Christopher Santora Follow Your Dream Memorial Scholarship, is focused on helping children follow their dreams as Santora did in becoming a firefighter by providing them with the materials needed and up to $50,000 each year.

Some of the dozens of honorees since the scholarship was first awarded in 2005 have been children of firefighters. Also honoring Santora's education background, PS 222 on 37th Avenue in Jackson Heights was named for him when it opened one year after the attacks.

Sent from my iPhone

Murph Hero WOD

Jeff, Perry, John, Matty and Brandon did what many call "The Murphy" aka "The Murph" aka "Murph" and then by Michael Murphy himself... he called it "Body Armor" when you put on a Weighted Vest... like Perry did today. KaBOOM! 

Today's 6 AM Athletes completed this WOD with the utmost integrity and honor. Well done brothers. 

REFLECTION 

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

The "Murph" Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said "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."

"Murph" has become one of the most famous CrossFit workouts, especially popular as a tribute on Memorial Day in the US, when the workout is sometimes referred to as "Memorial Day Murph."

The workout, as prescribed ("Rx"), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging "Rx+" version of the workout some athletes do the work in order, un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.). The workout first appeared in the CrossFit Games championships in 2015 (athletes partitioned the work), then again in 2016(athletes were required to do it unpartitioned).

Respectfully

“Donny” Hero WOD

KaBOOM! Brandon, Clint, Perry, Matty, Jake, Bill and John 'kicked' this WOD in... high gear this morning! Only 2 movements: Deadlifts and Burpees FT 21-15-9-9-15-21.

“Isabel meets Fran”

Nice job Jeff, Clint, Jake, Bill, Perry and John.

Thursday 19 March 2019

“Monday’s Motion” WOD

Jeff, Jake, Bill, Brandon, Matty and John 'kicked butt' with today's beginning of the weekday starter!

Friday 15 Mar 2019 - Bad Karma KBs

6AM Athletes Thur 14 Mar 2019 - "Murph or Linda"

Conflict in the athletes!  No everyone was up for the Murph this AM so we split ranks.

 

John, Matty, Perry, Brandon, & Devan did the MURPH

(Superior athletes!)

 

Bill, Jake, Clint & Jeff did LINDA

(Wimps!)

 

John, Matty, Perry, Brandon, & Devan

“Murph”

Hero WOD
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a Mile run.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005

 

Bill, Jake, Clint & Jeff

WOD – “Linda”

RFT
10-9-8-7-6-5-4-3-2 and 1 rep

Clean 3/4 BW                                 

Bench BW                                       

Deadlift 1 1/2 BW                            

 

 

Thursday 14 March 2019 - Murph

6AM Athletes Wed 13 Mar 2019 "Bear Complex"

As Ronnie would say.  “Sometimes you get the BEAR, sometimes the BEAR gets you!”

 

John, Bill, Matty, Brandon, Perry, Jake, and Jeff (WELCOME Jeff)

 

Warm Up

500M Row

50 Push Ups

50 Sit Ups

 

Technique

3 X 5 Overhead Squats (45lbs, 65lbs, 85lbs)

 

WOD “Bear Complex”

5Rds of 7 Bear Complexes increasing weight each round

Lock movements

Bear Complex

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Complete all 7 Bear Complexes without dropping the bar (touch and go).

 

 

Wednesday 13 March 2019 - Bear Complex

6AM Athletes Tues 12 Mar 2019 "The Chief"

Bill, John, Matty, Brandon, Perry

 

Warm Up

On your own

 

WOD “The Chief”

5 3 minute intervals with 1 min rest between

3 Power Cleans (RX 135)

6 Push Ups

9 Air Squats

 

6AM Athletes Mon 11 Mar 2019 "5,10,15,20,25"

John, Bill, Matty

 

Warm Up

On your own

 

WOD

3RFT

5 HSPU

10 Pull Ups

15 Thrusters (75lbs)

20 American KB Swings

25 Wall Balls

6AM Athletes Fri 8 Mar 2019 "Murph"

Matty, John

 

Warm up

On your own

 

Hero WOD  “Murph”

·         For Time

·         1 mile Run (or 2000m Row)

·         100 Pull-Ups

·         200 Push-Ups

·         300 Air Squats

·         1 mile Run
Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a Mile run.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

 

 

Thursday 7 March 2019

6AM Athletes Wed 6 Mar 2019 "Christine"

Tim, Matty, Brandon, John, Bill

 

Warm Up

On your own

 

WOD “Christine”

3RFT

500M Row

12 Deadlifts

21 Box Jumps

 

 

6AM Athletes Tues 5 Mar 2019 "Fight Gone Bad"

Tim, Anne, Bill, John, Matty, Perry, Brandon

 

Warm Up

On your own

 

WOD “Fight Gone Bad”

3 Rounds

1 min Wall Balls

1 Min Box Jumps

1 Min Sumo Deadlift High Pull (75lbs)

1 Min Push Press (75 lbs)

1 Min Row

1 Min Rest

 

6am athletes Mon 4 Mar