Can you believe it's JUNE 1st!!!
A neutral head position helps proper body position. There can be a tendency to look down, or to crane the neck upwards ー both are bad. The body tends to follow the eyes. A misplaced gaze can misplace the body. Keep the head in a neutral position, keep the torso upright, and keep the bar close.
Strategy & Briefing
Movement quality & consistency will be big factors with these intervals. The Med-ball Cleans in particular require conscious movement throughout. Although there is only 1 minute, take the time to perform quality reps, and work straight through the entire interval. The L-sit is a different story -- break it up early & often to avoid over-fatiguing the core. Do Front Rack Lunges consistently and straight through, for the entire minute. Again, we are focusing on movement quality throughout.
MURPH MONDAY. This will be the only class we have today. Murph starts at 8am. Wear your best Merica colors and come help us honor this great man. Bring a friend, water bottle, towel, mat and anything else you need to stay comfortable. We will be at Community Fitness Granbury this year. Our plan is to do a majority of the workout outside in the parking lot in order to abide by the Covid guidelines. If this is your first time doing Murph with us, DON'T BE SCARED TO COME!!! We will be scaling this workout into a team workout. Due to COVID-19 keeping us out of the gym for 2 months, we have all been away from the rig for a while. This will allow you to do the workout with a team and split the reps up. We can't wait to see everyone in the morning to honor Murph.
What is MURPH?
MURPH STORY BELOW.
LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a 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.
LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory through The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.
4 DAY REVIEW
FRIDAY - ASCENT ORDERS GOING IN TODAY!! If you want any protein or pre-workout, text Jen.
SATURDAY - Open Gym 10am
SUNDAY - Recovery/Rest Day!! Drink lots of water and stretch in preparation for Murph on Monday.
MONDAY - MURPH @ CFG @ 8am. This will be the only class for Monday.
It’s difficult to maintain pacing in this long Breathe & Burn workout. Get the Aerobic Power pace, about 85-90%, right from the start. Keep your breathing up to stay at this pace, with all movements unbroken & smooth -- don’t rush it. You will get a rest at the end of each round, but you won’t be enough to recover if you go too hard and dip into the Lactic side of things. As you get deeper into the workout be conscious of your movement & work on your efficiency. Not pacing well during this workout is almost as bad as sloppy movement.
This Burn workout is going to be quick, but don’t rush. Going out too hot will burn out your UB muscles and core in the first 3 rounds -- ruined come the 10 minute mark. Leave a little gas in the tank for the second of the 3 round workouts. Lunges should be done steady & straight through. Stay unbroken on the Pullups, with a sense of urgency on the second interval. Go straight through on the squats with pacing -- don’t get lulled to sleep by this movement. Keep breathing consistent throughout both intervals, to support your pace.