Yesterday was a great day. Our CrossFit Impavidus community got together and did Murph so we could honor the fallen heroes. For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service menber to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam.

It was a great day with great people. Great energy and a really good, sweaty hard workout. When you are done, you feel that workout high and you feel that you can do anything. Now, a few hours later — all you want to do is nap. So I did!

This pic makes me laugh. John R. is a great athlete and the entire last mile he was trailing me –until he raced me at the end! Finish strong is what you say –and he not only finished strong but with a dramatic expression on his face.

Murph
1m run
100 pull ups
200 Push Ups
300 Squats
1m run

This year I finished in 47:33 and I used the band for 2 rounds just out of confusion really. The pull up rig was full and you had to grab space, so when there was a band there I just did what I normally do–in hindsight I should have pushed myself and done it all without. I could have.  I did quite a bit better than last year though – which is all you want to see: Progress!  Last year it was all bands –and it was cooler this year although don’t fool yourself. It was hot yesterday but not as stifling as last year!

This morning’s workout was painful after yesterday. Not going to lie — but I have some vacation coming up so I want to make sure I get my workouts in —

Warmup
1 lap jog
Dynamic Stretching Drills

WOD
15m

• 12 Wall Ball Shots
• 10 Sit Ups
• 8 Box Jumps

rounds: 9 

Mobility
Band Ham string stretch