Blog

Wednesday 5/31/17

Strength-

15:00 to establish heavy single Power Snatch

Conditioning-

AMRAP 4:00

95/65

21 Power Clean

15 Double Unders

9 Deadlift

Rest 2:00

AMRAP 3:00

115/75

21 Deadlift

15 Power Clean

9 Double Unders

Rest 2:00

AMRAP 2:00

135/95

21 Double Unders

15 Deadlift

9 Power Clean

Faces of SPT-Torin Johnson

Who is Torin Johnson?
I am the fortunate father of Cole 17, Kyleigh 14 and husband to my wife, Yvonne of 23 years. I am a 23 veteran of the fire service and currently serve in the capacity of Battalion Chief. I love baseball and soccer.

What is your CrossFit SPT testimony?
My wife actually turned me on to CrossFit. I was hesitant of joining due to my only exposure being what I saw on T.V.. I thought I would be injury prone. My first experience was fitness training altering. I hadn’t felt that great in a long time! The work was hard but good and the members were my advocates for completing the work. I was immediately immersed into the challenges and the culture.

What is your greatest memory at CF SPT?
The people! Its more than just working out. I enjoy the camaraderie and the people I have met at SPT.

What is your purpose, your “why”, when you are in the middle of a tough workout?Try to push myself to the next level of being uncomfortable. Every time I have gotten through a tough mental and physical hurdle I made greater gains in fitness and confidence.

What is one of the biggest misconceptions of CrossFit in your opinion?
You have to be “in-shape” to participate in CrossFit. Simply, not true! You can scale the workouts, with the help of the instructors, to meet your needs.

Tuesday 5/30/17

Recovery- Partner Style

Partner 1- Row 20/15 Cal

Partner 2-Roll/Stretch

  • Row at each setting on the damper (1-10) switching every 20/15 cal

Roll-Back

Roll-Lats

Roll-Right Leg Quad & IT

Roll-Left Leg Quad & IT

Roll-R Leg

Couch-L leg 

Pidgeon-R Leg

Pidgeon-L Leg

Plank

Hollow Hold

Memorial Day Murph 2017

Memorial Day is a day where we honor the many heroes who have sacrificed their life in the line of duty protecting this country we call home. Some may call us crazy for doing such a workout as Murph, but nothing will ever compare to the pain endured by these brave men and women.

We will begin at 8am with an introduction, a break down of the workout (including scaled options), and a moment of silence. The first heat will begin at 8:20am, with a new heat starting every 20 minutes.

Please make sure to bring a side and some beer for the cookout afterwards!

 

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.
—Murph Foundation “Biography”

 

Friday 5/26/17

Murph heat schedules will be posted in the AM, please sign up for what heat you’d like to be in if you haven’t already told us!
Head to the official SPT Murph Facebook page HERE to sign up for a side/dessert to bring!

Strength:
EMOM 12:00
even-strict pull ups
*athletes choice on how many reps
odd-10 DB lunges (5 each leg)

Conditioning:
Partner Randy
For Time
150 power snatches 75/55
*split reps however, but partners must do equal work

Thursday 5/25/17

Skill:
Muscle Up Work

Conditioning:
800m Row
700m Run
600m Row
500m Run
400m Row
300m Run
200m Row
100m Run

Comfortable pace, but post your time because that’s what we do. 😉

Wednesday 5/24/17

Strength:

Strict Press
1×20 with bar
1×5@50%
1×4@60%
1×3@70%
1×2@75%
1×1@80%
3×5@70%
2×8@55%

Conditioning:

For Time
3 Rounds
7 Bar Facing Burpees
7 Hang Clean & Jerk 95/65
7 CTB/PU

This is a sprint. All out!

Tuesday 5/23/17

Skill:
Max Unbroken Toe to Bar (Go For It)
Rest 1:00
Max Unbroken Push Ups (Fight For It)
Rest 1:00
Max Unbroken TTB
Rest
1:00
Max Unbroken Push Ups
*list all scores

Conditioning:
For Time
150 reps of…
Option A. Wall Balls 20/14lb, RX+ 30/20lb
Option B. Front Squats 75/55
*You must break on reps 50/90/120 of either option
*All other breaks are by choice
*25 DU every break, RX+ Unbroken DU
*75 singles

Monday 5/22/17

Strength –

OHS

5×5

add weight each set

Conditioning-

10-1 KB Swing 53/35

1-10 plate burpee 35/15

14:00 Cut off

Saturday 5/20/17

Teams of 2:

8 Rounds for Time-

9 Power Cleans 135/95

15 Push ups

21 Squats

*Alternate Movements

P1-9 Power cleans , P2 Doesn’t start push ups until P1 is finished.  Continue until you’ve completed 8 rounds together.