 Tammy strongly doing hand release push-ups. Today is our weekly Murph prep workout. Murph pays tribute to LT. Michael P. Murphy, a US Navy SEAL, who made the ultimate sacrifice to save his SEAL team. Lt. Murphy created this workout, originally named Body Armor, to prepare him for the mental of physical rigors of deployment to Afghanistan. The MURPH is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had. As with everything we do at our gym, we will scale and modify this workout to meet you at your current fitness level. If you can't run, you'll walk or ride your bike. If you can't do a pull-up you'll do a ring row if you can't push-up from the floor you'll go from your knees. NO WORRIES and NO EXCUSES. You can also choose to officially participate the worldwide Murph challenge by signing up online. Your registration fee will contribute to a prestigious organization founded by the Murphy family and you'll get a kick-ass MURPH shirt.  May Russian-Kettlebell Swing Challenge "As summer approaches, everyone will be scrambling for more and more ab exercises. I don’t blame you honestly, because to the uneducated person it seems like the right thing to do. However, the term, “abs are made in the kitchen,” is just the reality of the situation. One thing that you CAN do however, is jack your heart rate up with high intensity interval work to burn more fat than traditional methods. If you’re not a CrossFit type of guy or just the thought of going super hard doesn’t interest you, you can still manage this little challenge that I advocate every year. I want to say this is my 6th year promoting this. So here it is...
Everyday for a minimum of 30 days or more... Swing the heaviest kettlebell you can for 50 unbroken consecutive reps. Russian style. If you get stronger, and you will, increase the weight. If you can’t, increase the reps. Let’s try not to do more than 100 since you’ll be doing this everyday. That’s it! Just add this to your everyday routine at the end or the beginning and I guarantee you’ll see something visible after a month. I even had a challenge with this 2 years back and I saw some pretty good before and after photos from literally doing nothing else but this one thing! Crazy right? So... Tag a friend, maybe buy a kettlebell or 2, and get your accessory work started. Because summer is pretty close ;)" You can expect to do 50 unbroken Russian kettlebell swings in either our warm-up and cool-downs everyday in class in May.
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 Congratulations Buck on your 2-Year True Spirit Anniversary! Did you know you get a free 30-min skill session on your 1 year anniversary and a one free hour of personal training for your 2 year anniversary? It's true! Buck scheduled his personal training session this week! This is our final week of our 28 day overhead mobility challenge. We've been doing overhead specific mobility everyday in class and several of you have been doing the overhead mobility at home. NICE! We threwdown on a mobility challenge because 1. flexibility is one of the 10 general physical skills we all need to be more durable, 2. flexibility is easily neglected because it's not as fun and sexy as strength training, 3. improving your flexibility will improve your efficiency and improving your efficiency will make you stronger. We will be testing our overhead mobility this Friday! NO CHERRY PICKING! Before you set the racks up for your workout today, you're going to do overhead squat therapy against the rig. How low and slow can you go?  On April 29th of this year, our CrossFit community will come together in gyms across the country to do the “Manion” Hero WOD. Thousands of athletes will put themselves through the rigors of this intense workout, and when they begin to hit that wall of exhaustion, they’ll think about Travis and all he sacrificed.
Zach Dorrow, Level 1 CrossFit Trainer, is hosting a special Open Gym today at 9am to do the Manion Hero WOD. All True Spirit CrossFit members are welcome. Please, no guests. First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.  Join Coaches James and Leslie for the unknown and unknowable at 9am Saturday morning.
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