For Time:

• Run 1 Mile
• 100 Pullups
• 200 Pushups
• 300 Squats
• Run 1 Mile

Partition the Pullups, Pushups, Squats as necessary.  If you have a vest or Body Armor, wear it.

"Mini Murph" is acceptable for those new to BlackFin or CrossFit in general.  It consists of exactly 1/2 of all listed exercises above.  It is also available to those who wish to show their support, but may be a bit intimidated by the Mission that lies ahead to accomplish "Murph".

Afghanistan June 28th, 2005.

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satelite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severly injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service member to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam

A video memorial can be viewed by clicking here (scroll to bottom of page)

3 RFT:

• Run 400m
• 100 Box Jumps (24/20)
• 100 Wall Balls (20/16)

Each Team member runs 400m, 2 work, 2 perform DL TEAM HOLD (315/225)

Complete Each movement before moving to the next.  Share the work as necessary to complete.

TGU  4-4-4 (Each side, increasing weight each set)

WOD:

For Time

• 200 DUs (3:1)
• EMOM - 5 Burpees

7 min AMRAP

• 5 Pistol Squats - L
• 5 Pistol Squats - R
• 10 Ground to OH (115/85)

REST 3 MIN

2 x 4 min AMRAP (3 min rest btn sets)

• 10 CF Pushups
• 10 SDHP (115/85)

WOD:

20:13 AMRAP

• 5 T2B Pullups
• 10 Wall Balls (20/16)
• Run 400m

Skin The Cat - 15

WOD:

5 RFT

• 10 Deadlift (115/85)
• 200m Run
• 10 Push Press
• 20 Double Unders (4:1)

Deadlift  5-5-5-5

• If you are in the Ladies Challenge and do not have all lifts complete, that is your skill.

WOD:

Tabata This - Modified

• Squats
• Situps
• Pullups
• Box Jumps
• Pushups

8 Rounds each Station (20/10) - Rest 1 minute between Stations

• 400m (100m Lunge - 300m Run)
• 20 Burpee Pullups
• Run 400m
• 20 Burpee Pullups
• 400m (100m Lunge - 300m Run)

FGB Style - 3 Rounds:  1 minute each station, Rest 1 minute

• Power Clean (95/65)
• Push Jerk (95/65)
• Deadlift (115/75)
• KBS (24/16kg)
• Wall Ball (20/16)

Snatch Balance  3-3-3-3-3

WOD:

For Time

• Run 400m
• 30 Squats
• 40 Pushups
• 50 Situps
• Run 800m
• 30 Squats
• 40 Pushups
• 50 Situps
• Run 400m