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CrossFit Honor | Workout of the Day


WOD FRIDAY MAY 25

Jim Rutan - Thursday, May 24, 2012
6:00 AM & 6:00 PM  COACH ROSS

21-15-9
OHS
KBS

Have fun, train hard!

Jim

MURPH DAY IS ALMOST HERE!!!

Jim Rutan - Thursday, May 24, 2012
CrossFit Honor is very proud to be hosting Murph Day on Saturday, June 2, 2012 starting at 8:00 AM.  We are hoping to have a HUGE amount of people attending the event! PLEASE sign up for this fundraiser!  This fundraiser will benefit the Navy Seal Foundation and the Keystone Wounded Warrior Foundation.

The Murph Day workout is very simple;

FOR TIME -

RUN 1 MILE
100 PULL UPS
200 PUSH UPS
300 SQUATS
RUN 1 MILE

You can do this work out any way you want to...as a team, as 1/2 Murph (1/2 mile, 50 pull ups, 100 push ups, 150 squats, 1/2 mile), as a 1/4 Murph, you can break the movements up into smaller sets, etc.  Or you can go Rock Star and wear a 20lb vest and do the work out as prescribed.

We will stagger the start times for the event starting at around 8:00 AM and run them throughout the morning every 15 - 20 minutes.  

The donation for this event is $30.00 per person and includes a CrossFit Honor / Murph Day T-Shirt.

In order to ensure we can get a tee shirt for you, please confirm to us ASAP so we can get the correct size for you.

The main time for doing this event is Saturday morning.  If can't make it on Saturday, we can set up a different time for you.  We already have people doing the event on Thursday and on Sunday.  We will be thrilled to set up a different time for you to do Murph....we only care about raising money for two great causes.

Please contact us at 610-248-8050 or email us at rutan@crossfithonor.com.

Have a safe holiday weekend and we'll see you at Murph Day on Saturday, June 2 at 8:00 AM!!!!!

Jim and Lisa 

WOD THURSDAY MAY 24

Jim Rutan - Thursday, May 24, 2012
6:00 AM & 6:00 PM  COACH ROSS

"Murph Prep"

40 MIN. AMRAP
1 WALL BALL
1 PUSH UP
1 INSIDE LAP
2,2,2 / 3,3,3 / ETC.

Have fun, train hard!

Jim

WOD MONDAY MAY 21

Jim Rutan - Sunday, May 20, 2012
6:00 AM  COACH ROSS
6:00 PM  COACH LISA

10-1
Shoulder Press
Broad Jump
Ring Row
1 Arm OH KB Squat

****CROSSFIT HONOR WILL BE CLOSED ON MEMORIAL DAY MONDAY MAY 28**** 

This Friday, May 25 5:00 PM CrossFit Kids Class will be re-scheduled this week only to Thursday, May 24 at 5:00 PM.  So.......this week only......CrossFit Kids/Teens will be Monday, Wednesday, and Thursday at 5:00 PM.

*****SIGN UP FOR THE MURPH DAY FUNDRAISER - SATURDAY, JUNE 2 MEMBERS & NON MEMBERS ARE WELCOME!!

WOD FRIDAY, MAY 18

Jim Rutan - Friday, May 18, 2012
6:00 AM  COACH ROSS
6:00 PM  COACH LISA

"HIT THE DECK"
Fun with cards and Burpees/WB's/SDHP/Push Ups.

Have fun!

Jim

WOD THURSDAY MAY 17

Jim Rutan - Thursday, May 17, 2012
6:00 AM & 6:00 PM  COACH ROSS

"TWIN COUPLETS"
#1 - Running and Air Squats
#2 - Thrusters and AbMat Sit-Ups

Have fun, train hard!

Jim

WOD WEDNESDAY MAY 16

Jim Rutan - Wednesday, May 16, 2012
6:00 AM & 6:00 PM  COACH ROSS

23 MINUTE AMRAP

WALL WALKS
BURPEE BROAD JUMPS
HANG CLEANS

Murph Day is in 18 Days, get your friends to sign up as a team!!

Jim

WOD TUESDAY MAY 15

Jim Rutan - Tuesday, May 15, 2012
6:00 AM & 6:00 PM  COACH ROSS

9-15-21
DL
KBS
K2E

See you tonight!

Jim

WOD MONDAY MAY 14

Jim Rutan - Monday, May 14, 2012
6:00 AM  COACH ROSS
6:00 PM  COACH LISA

16 MINUTE AMRAP
7 FS
10 OH WALKING LUNGES
7 BOX JUMPS

Have fun - sign up for Murph Day!!

Jim

MURPH DAY - JUNE 2 2012

Jim Rutan - Saturday, May 12, 2012

CrossFit Honor proudly announces that we will be joining CrossFits around the world as we host our first annual "Murph Day 2012" on Saturday, June 2 starting at 8:00 AM.


"Murph Day 2012" is in honor of Medal of Honor recipient Lieutenant Michael Murphy and all the brave, fallen warriors who have sacrificed their lives in protection of our freedoms.  

EVENT INFORMATION

$30.00 Participation Fee
All participants will receive a CrossFit Honor Murph Day Shirt
This event is open to both members and non members of CrossFit Honor
A portion of the proceeds will be donated to the Navy Seal Foundation and the Keystone Wounded Warriors Foundation

YOU MUST REGISTER FOR THIS EVENT

Please send us your name and t shirt size   rutan@crossfithonor.com

We will start at 8:00 AM and go until the last person has completed the work out.  The workout start times will be staggered every 20-30 minutes.  You can compete as a team of 2-3 people and partition the work out.  You can do it all by your self.  You can wear a 20 lb. vest if you would like.  You can sign up, get a t-shirt, watch the event and cheer your family and friends....just be there and offer your love and support.

THE WORKOUT - FOR TIME
RUN 1 MILE
100 PULL UPS
200 PUSH UPS
300 SQUATS
RUN 1 MILE

WHERE 
CrossFit Honor 
7562 Penn Drive, Suite 160
Allentown, PA 18106
610-248-8050

MICHAEL P. MURPHYUNITED STATES NAVY

FOR SERVICE AS SET FORTH IN THE FOLLOWING

CITATION:

FOR CONSPICUOUS GALLANTRY AND INTREPIDITY AT THE RISK OF HIS LIFE ABOVE AND BEYOND THE CALL OF DUTY AS THE LEADER OF A SPECIAL RECONNAISSANCE ELEMENT WITH NAVAL SPECIAL WARFARE TASK UNIT AFGHANISTAN ON 27 AND 28 JUNE 2005. WHILE LEADING A MISSION TO LOCATE A HIGH-LEVEL ANTI-COALITION MILITIA LEADER, LIEUTENANT MURPHY DEMONSTRATED EXTRAORDINARY HEROISM IN THE FACE OF GRAVE DANGER IN THE VICINITY OF ASADABAD, KONAR PROVINCE, AFGHANISTAN. ON 28 JUNE 2005, OPERATING IN AN EXTREMELY RUGGED ENEMY-CONTROLLED AREA, LIEUTENANT MURPHY’S TEAM WAS DISCOVERED BY ANTI-COALITION MILITIA SYMPATHIZERS, WHO REVEALED THEIR POSITION TO TALIBAN FIGHTERS. AS A RESULT, BETWEEN 30 AND 40 ENEMY FIGHTERS BESIEGED HIS FOUR-MEMBER TEAM. DEMONSTRATING EXCEPTIONAL RESOLVE, LIEUTENANT MURPHY VALIANTLY LED HIS MEN IN ENGAGING THE LARGE ENEMY FORCE. THE ENSUING FIERCE FIREFIGHT RESULTED IN NUMEROUS ENEMY CASUALTIES, AS WELL AS THE WOUNDING OF ALL FOUR MEMBERS OF THE TEAM. IGNORING HIS OWN WOUNDS AND DEMONSTRATING EXCEPTIONAL COMPOSURE, LIEUTENANT MURPHY CONTINUED TO LEAD AND ENCOURAGE HIS MEN. WHEN THE PRIMARY COMMUNICATOR FELL MORTALLY WOUNDED, LIEUTENANT MURPHY REPEATEDLY ATTEMPTED TO CALL FOR ASSISTANCE FOR HIS BELEAGUERED TEAMMATES. REALIZING THE IMPOSSIBILITY OF COMMUNICATING IN THE EXTREME TERRAIN, AND IN THE FACE OF ALMOST CERTAIN DEATH, HE FOUGHT HIS WAY INTO OPEN TERRAIN TO GAIN A BETTER POSITION TO TRANSMIT A CALL. THIS DELIBERATE, HEROIC ACT DEPRIVED HIM OF COVER, EXPOSING HIM TO DIRECT ENEMY FIRE. FINALLY ACHIEVING CONTACT WITH HIS HEADQUARTERS, LIEUTENANT MURPHY MAINTAINED HIS EXPOSED POSITION WHILE HE PROVIDED HIS LOCATION AND REQUESTED IMMEDIATE SUPPORT FOR HIS TEAM. IN HIS FINAL ACT OF BRAVERY, HE CONTINUED TO ENGAGE THE ENEMY UNTIL HE WAS MORTALLY WOUNDED, GALLANTLY GIVING HIS LIFE FOR HIS COUNTRY AND FOR THE CAUSE OF FREEDOM. BY HIS SELFLESS LEADERSHIP, COURAGEOUS ACTIONS, AND EXTRAORDINARY DEVOTION TO DUTY, LIEUTENANT MURPHY REFLECTED GREAT CREDIT UPON HIMSELF AND UPHELD THE HIGHEST TRADITIONS OF THE UNITED STATES NAVAL SERVICE.

SIGNED GEORGE W. BUSH






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