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Heart Games WOD – 15.3 – & Regionals Review

Posted by on May 26, 2015 in WOD Blog | 0 comments


Power Clean & Jerk – Build to a heavy single in 12 minutes

HG WOD 15.3 

9 min AMRAP

5 Deadlifts (135/95)

5 Pull-Ups

10 Deadlifts (135/95)

10 Pull-Ups

15 Deadlifts – 15 Pull-Ups etc. etc. up by 5 reps as you go

immediately followed by 15.3 A

2 min AMRAP

Max Handstand Pushups


So…If you attended “Murph” yesterday…you cannot perform this workout today, obviously.  This is not a recommendation, this is an order.  It would be completely irresponsible for anyone to do 100 pull-ups on Monday and then do more pull-ups on Tuesday and the Handstand pushups are no different.

If you are post-Murph, substitute the pull-ups for Box Jumps (24/20) and substitute the 2 min AMRAP of Handstand Pushups for a 2 min AMRAP of Rowing for max meters.


My 2015 CrossFit Games East Regional Experience

First off, I want to thanks everyone who came down to Connecticut to support me.  Thank you to everyone else who couldn’t come but still sent their well wishes and good vibes my way.

So the Play by Play analysis.  Against the top 20 fittest men in the Northeast and the top 20 fittest men in the Eastern half of Canada, I finished 31st…my worst finish in 7 years but I won another prize…the oldest Male competitor in the East Regional.  Moving on.


Friday Event 1 – “Randy”

75 Power Snatch at 75 lbs. for time.  Time – 2:52 for 16th place.  I knew this was going to be my jam and it was…went out hard, finished with 75 reps unbroken and felt terrible after…perfect.


Friday Event 2 – “Tommy V”

21 Thrusters (115) – 12 Rope Climbs – 15 Thrusters (115) – 9 Rope Climbs – 9 Thrusters (115) – 6 Rope Climbs.  Time – 12:35 for 33rd place…ouch.  In my defense, I suffered a serious chest injury 3 week prior to Regionals this year, which prevented me from doing anything at all with my pec prior to competition.  So no rope climbs, pull-ups, muscle ups or even burpees.  The rope climbs left every muscle in my entire body exhausted.  The good news was, my pec was fine after the event and I was good to go for Saturday.


Saturday Event 3 – “The Chipper”

1 Mile Run on a “True Form” treadmill – 50 Overhead Squats (135) – 100 GHD Sit-Ups – 150 Double Unders – 50 Sumo Deadlift High Pulls (135) – 100 Box Jump Overs (24”) with a 26 min time cap.   These long terrible workouts are usually my thing and this was no different.  I got 25 box jump overs by the time the clock hit 26 minutes for an 18th place overall.   The run was harder on the treadmill than outside for sure but that was over quick.  The overhead squats were done soon enough.  Then the sit-ups happened.  100 GHD sit-ups under intensity is a “week killer”.  I am not going to be right for at least 5 days.  Doubles unders were cake.  The high pulls was where this workout really started for me b/c it was the point where I wanted to give up.  I had to complete them all in singles with a drop from the top and they seemed to last forever.  I got the box at about 24:30, so 90 seconds to jump and I got 25 reps. I was exhausted but proud of my effort.


Saturday Event 4 – 250 meter Handstand walk for time – 36th place

As many of you know, last year had a handstand walk event and I finished second to last.  Well this year I finished 36th out of 40 so I am calling that a victory.


Saturday Event 5 – Max Snatch – 16th place – 245 lbs.

I cannot believe that I did so well relative to such a competitive field in an event like this.  Traditionally, this type of event is my worst enemy.  You get two 20 second periods to Snatch the barbell.  You can go as heavy as you like during each 20 second period but you only have 20 seconds to complete the lift.  You have about 90 seconds b/w each 20 second period to adjust your weight and wait…thinking.   O yeah, this is like 2 minutes after the HS walk event finished so your arms are fried.  I load my barbell to 245 and tell my judge 235 is my opening weight.  He tells me I have incorrectly loaded my barbell about 60 seconds before I lift so I scramble to adjust my barbell in time.  At this point, everyone watching me from the stands is freaking out.  I grip the bar and lift and I immediately know it feels heavy and I miss the lift.  With only seconds left, I attempt another rep and miss that as well.   I now have to decide what to do.  Should I go down, try 235 again or go up in weight.  I went up to 245 and stuck it.  It was the highlight of my 2015 Regionals and a very exciting moment.


Sunday Even 6 – 5 Rounds for time – 25 Cal Row – 16 Chest to Bar Pull-Ups – 9 Strict Deficit Handstand Pushups (4.5” deficit) 16 min time cap – 35th place …I did not finish under the time cap.  HS pushups are a weakness and strict deficit are my biggest weakness in all of CrossFit.  So when you have a workout like that, you know you just have to stay focused on what you can do.


Sunday Event 7 – 15 Ring Muscle Ups – 1 Clean at 225, 1 Clean 235, 1 at 245, 1 at 255 and 1 at 265 – for time.  3:06 for 36th place.  I was sure that this event was not going to happen for me due to the chest injury.  However, I got it tapped up and warm up and as I did, I started to realize that I might be able to at least complete the workout if I kipped the hell out of my muscle ups and landed very high above the rings so as to avoid the majority of the dip thereby avoiding the injury.  It worked.  I made sure to break up the muscle ups so that I could land them super high.  The cleans were fine and I was glad to be done.


All in all, Regionals this year was as much about friends and family as it was about the competition.  Seeing all the posts online and seeing all my friends in the stands gave me a very special feeling and I just want everyone to know that I deeply appreciate you all.   Knowing the CFS has brought all of you together and has helped making some many friendships makes Ellen and me very very proud.


2016…Here we come

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Memorial Day “Murph”

Posted by on May 25, 2015 in WOD Blog | 0 comments

I just want to thank everyone who came out to support me at the 2015 East Regionals.  It was a blast and there is a full review coming for those who weren’t there to see all the ups and downs.

Enjoy your Memorial Day everyone and do your best with “Murph”

Hero WOD

Memorial Day Murph in honor of Lt. Murphy.

For those of you who don’t know, the workout is

Run 1 mile
100 pullups, 200 pushups, 300 air squats
Run 1 mile

The middle portion can be partitioned as necessary and the workout can obviously be modified as necessary.


LT Michael Patrick Murphy, USN

Lt. Michael P. Murphy, fondly referred to by friends and family as “Murph,” was born May 7, 1976 in Smithtown, N.Y. and grew up in the New York City commuter town of Patchogue, N.Y. on Long Island.

Murphy grew up active in sports and attended Patchogue’s Saxton Middle School. In high school, Murphy took a summer lifeguard job at the Brookhaven town beach in Lake Ronkonkoma — a job he returned to each summer through his college years. Murphy graduated from Patchogue-Medford High School in 1994.

Murphy attended Penn State University, where he was an exceptional all-around athlete and student, excelling at ice hockey and graduating with honors. He was an avid reader; his reading tastes ranged from the Greek historian Herodotus to Tolstoy’s “War and Peace.” Murphy’s favorite book was Steven Pressfield’s “Gates of Fire,” about the Spartan stand at Thermopylae. In 1998, he graduated with a pair of Bachelor of Arts degrees from Penn State — in political science and psychology.

Following graduation, he was accepted to several law schools, but instead he changed course.  Slightly built at 5 feet 10 inches, Murphy decided to attend SEAL mentoring sessions at the U.S. Merchant Marine Academy at Kings Point with his sights on becoming a U.S. Navy SEAL. Murphy accepted an appointment to the Navy’s Officer Candidate School at Pensacola, Fla., in September, 2000.

Murphy was commissioned as an ensign in the Navy on Dec. 13, 2000, and began Basic Underwater Demolition/SEAL (BUD/S) training in Coronado, Calif., in January 2001, graduating with Class 236. BUD/S is a six-month training course and the first step to becoming a Navy SEAL.

Upon graduation from BUD/S, he attended the Army Jump School, SEAL Qualification Training and SEAL Delivery Vehicle (SDV) school. Lt. Murphy earned his SEAL Trident and checked on board SDV Team (SDVT) 1 in Pearl Harbor, Hawaii in July of 2002. In October of 2002, he deployed with Foxtrot Platoon to Jordan as the liaison officer for Exercise Early Victor.

Following his tour with SDVT-1, Lt. Murphy was assigned to Special Operations Central Command in Florida and deployed to Qatar in support of Operation Iraqi Freedom. After returning from Qatar, Lt. Murphy was deployed to the Horn of Africa, Djibouti, to assist in the operational planning of future SDV missions.

In early 2005, Murphy was assigned to SEAL Delivery Vehicle Team 1 as assistant officer in charge of ALFA Platoon and deployed to Afghanistan in support of Operation Enduring Freedom.

On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire.  This deliberate and heroic act deprived him of cover and made him a target for the enemy.  While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in.  Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, continued to fight.  By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead.  The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

Lt. Murphy was buried at Calverton National Cemetery less than 20 miles from his childhood home. Lt. Murphy’s other personal awards include the Purple Heart, Combat Action Ribbon, the Joint Service Commendation Medal, the Navy and Marine Corps Commendation Medal, Afghanistan Campaign Ribbon and National Defense Service Medal.

Lt. Murphy is survived by his mother Maureen Murphy; his father Dan Murphy; and his brother John Murphy.”

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