Partner Gym

Wednesday 516

Published on November 18, 2009, by in WOD.

CrossFit: Strength and Endurance Day.

Warm-up: JA's, three rounds of 5-HS Push-ups, 10-ring dips, 15-tricep push-ups.

Strength: Pyramid Pull-ups, 1-10, 10-1, :45 second rest. No bands until you fail.

Endurance: 5-suicide sprints or 20-50 meter freestyle sprints.

Sometimes the only way you can earn your wings is to fly.


Yesterdays results




Tuesday 515

Published on November 17, 2009, by in WOD.

CrossFit: Five rounds, 20 push-press, 20-w lunges, 100m plate carry.

Warm-up: JA's, 25-jumping squats, 25-clapping pushups.

Level-2: Men 95lbs & 45lbs, Women 65 & 25lbs.

Level-1: Men 65 & 25lbs, Women 35 & 10lbs.

Elements: Broomsticks and OH lunges w/broomsticks.

CrossFit Kids:

Super Frogs: Boys 65 & 25lbs, Girls 45 & 10lbs.

Leap Frogs: Boys 45 & 10lbs, Girls 35 & 10lbs.

Tree Frogs: Four rounds same as elements.

Tadpoles: Three rounds, stairs, and elements.

Strength: Rest

Endurance: 3-mile run.



 Download Baja Map

On Friday November 20th Brian and Jake V. will be racing in the Baja 1000, along with 4 other teammates they will tackle this grueling race. There car number is BC-3 and there goal is to finish in front of any other BC-x car and win there class.  If you win your class you are a Baja 1000 champion.
Attached is the map of the course.  It changes each year – this year it's 672 miles (they pre-ran the course a couple of weeks ago and about 400 miles of it is so rough that you wouldn't think a mountain goat would make it through). Brian and Jake will most likely start around noon on Friday and if all goes well we will finish around 6-7am on Saturday. 
Jake and Brian will start and run up to Check Point #2 – first 212 miles – they should make check point 2 by 6pm or so if all goes well.  Eric and Matt H will run from Check Point 2 to #4 – the next 200+ miles which would have them finishing their section by 1am or so. Matt S and Pete will run the anchor leg to the finish.
You can track our progress real-time on the web:  http://www.trackinginternational.com/site/score/
As I know most of you and you look for any reason to take a Friday afternoon off from work and drink, then feel free to grab some beer and tequila and starting around noon (PST) on Friday Nov 20th sit down in front of a computer go to the link above and be prepared to be there until early Saturday morning rooting us on.  In fact, feel free to do a extra tequila shot every 40-50 miles we travel in the race.
Good luck Brian and Jake, tear it up boys!!!!!!!!!!

Yesterdays results



Monday 514

Published on November 16, 2009, by in WOD.

CrossFit: 800 m run, 21-18-15-12-9-6-3 of Wall-ball and KB Swings, 800 m run

Warm-up: JA's, 5:00 JR, 5 rounds of 3-HS-pushups, 10-pistols.

Level-2: Men 20 & 50, Women 16 & 35.

Level-1: Men 15 & 30, Women 12 & 25.

Elements: 10 & 15

CrossFit Kids:

Super Frogs: Boys 16 & 35, Girls 12 & 25.

Leap Frogs: Boys 12 & 25, Girls 10 & 25.

Tree Frogs: 400 runs, 21-18-15, 4-6 WB, 15KB's

Tadpoles: Stairs, 12-9-6-3, Soccer balls, 10kb.

Strength: 100 weighted sit-ups, M45, W25.

Endurance: 25-mile bike ride or 1-mile swim.

CrossFit Kids in action.



Sunday 513

Published on November 15, 2009, by in WOD.

Rest day


Yesterdays results

1) Janice 39:40, 2) Levi 52:16, 3) Charles 57:09, Daniel 37:47, Marcus 43:55, Jessica 47:01, Jon R. 54:33, Ron 60:38

Complete Hero Week

Levi, Charles, Janice, great job Jan way to lead from the front.  


Saturday 512

Published on November 14, 2009, by in WOD.

CrossFit: "Murph" 1-mile run, 100 pull-ups, 200-push-ups, 300 squats, 1-mile run.

Level-2:Body Armor or 25lb backpack.  

Level-1: No weight

Elements:Half WOD

Coaching Notes:This workout was invented by Murph, he called it Body Armor and he did it once a week. It was just one of the many hardcore workouts he regularly did. This week has been hard, this workout is not easy in fact its so difficult that each and every time I do it I have to talk myself into continuing. The body armor is heavy, my hands hurt, my chest and legs are burning and no matter when I finish I still have to go run a mile again. This is what I am thinking of for most of the workout and then I stop and I think of my friends who have taken the walk. We all shared one thing, we loved to work hard and we loved to work together. All Seals share one thing in common pain makes us feel alive, it humbles us, it brings us closer as a team and unit. The suffering and sacrifices we make together bond us. Before you begin look around the room at the amazing people who have choose to come suffer along side you, push them, push yourself, push each other and get the job done.


 Lieutenant Michael P. Murphy
United States Navy (SEAL)

May 7, 1976 – June 28, 2005

Lt. Michael P. Murphy, fondly referred to by friends and family as “Murph,” was born May 7, 1976 in Smithtown, N.Y. and grew up in the New York City commuter town of Patchogue, N.Y. on Long Island.

Murphy grew up active in sports and attended Patchogue's Saxton Middle School. In high school, Murphy took a summer lifeguard job at the Brookhaven town beach in Lake Ronkonkoma — a job he returned to each summer through his college years. Murphy graduated from Patchogue-Medford High School in 1994. 

Murphy attended Penn State University, where he was an exceptional all-around athlete and student, excelling at ice hockey and graduating with honors. He was an avid reader; his reading tastes ranged from the Greek historian Herodotus to Tolstoy's "War and Peace." Murphy's favorite book was Steven Pressfield’s “Gates of Fire,” about the Spartan stand at Thermopylae. In 1998, he graduated with a pair of Bachelor of Arts degrees from Penn State — in political science and psychology.

Following graduation, he was accepted to several law schools, but instead he changed course.  Slightly built at 5 feet 10 inches, Murphy decided to attend SEAL mentoring sessions at the U.S. Merchant Marine Academy at Kings Point with his sights on becoming a U.S. Navy SEAL. Murphy accepted an appointment to the Navy's Officer Candidate School at Pensacola, Fla., in September, 2000.

Murphy was commissioned as an ensign in the Navy on Dec. 13, 2000, and began Basic Underwater Demolition/SEAL (BUD/S) training in Coronado, Calif., in January 2001, graduating with Class 236. BUD/S is a six-month training course and the first step to becoming a Navy SEAL.

Upon graduation from BUD/S, he attended the Army Jump School, SEAL Qualification Training and SEAL Delivery Vehicle (SDV) school. Lt. Murphy earned his SEAL Trident and checked on board SDV Team (SDVT) 1 in Pearl Harbor, Hawaii in July of 2002. In October of 2002, he deployed with Foxtrot Platoon to Jordan as the liaison officer for Exercise Early Victor.

Following his tour with SDVT-1, Lt. Murphy was assigned to Special Operations Central Command in Florida and deployed to Qatar in support of Operation Iraqi Freedom. After returning from Qatar, Lt. Murphy was deployed to the Horn of Africa, Djibouti, to assist in the operational planning of future SDV missions.

In early 2005, Murphy was assigned to SEAL Delivery Vehicle Team 1 as assistant officer in charge of ALFA Platoon and deployed to Afghanistan in support of Operation Enduring Freedom. 

On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz, Sonar Technician 2nd Class (SEAL) Matthew Axelson and Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell had a vital task.  The four SEALs were scouting Ahmad Shah – a terrorist in his mid-30s who grew up in the adjacent mountains just to the south.

Under the assumed name Muhammad Ismail, Shah led a guerrilla group known to locals as the "Mountain Tigers" that had aligned with the Taliban and other militant groups close to the Pakistani border. The SEAL mission was compromised when the team was spotted by local nationals, who presumably reported its presence and location to the Taliban.

A fierce firefight erupted between the four SEALs and a much larger enemy force of more than 50 anti-coalition militia.  The enemy had the SEALs outnumbered.  They also had terrain advantage.  They launched a well-organized, three-sided attack on the SEALs.  The firefight continued relentlessly as the overwhelming militia forced the team deeper into a ravine.  

Trying to reach safety, the four men, now each wounded, began bounding down the mountain's steep sides, making leaps of 20 to 30 feet. Approximately 45 minutes into the fight, pinned down by overwhelming forces, Dietz, the communications petty officer, sought open air to place a distress call back to the base. But before he could, he was shot in the hand, the blast shattering his thumb.

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.

An MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent is as part of an extraction mission to pull out the four embattled SEALs.  The MH-47 was escorted by heavily-armored, Army attack helicopters. Entering a hot combat zone, attack helicopters are used initially to neutralize the enemy and make it safer for the lightly-armored, personnel-transport helicopter to insert.

The heavy weight of the attack helicopters slowed the formation’s advance prompting the MH-47 to outrun their armored escort.  They knew the tremendous risk going into an active enemy area in daylight, without their attack support, and without the cover of night.  Risk would, of course, be minimized if they put the helicopter down in a safe zone. But knowing that their warrior brothers were shot, surrounded and severely wounded, the rescue team opted to directly enter the oncoming battle in hopes of landing on brutally hazardous terrain.

As the Chinook raced to the battle, a rocket-propelled grenade struck the helicopter, killing all 16 men aboard. 

On the ground and nearly out of ammunition, the four SEALs, Murphy, Luttrell, Dietz and Axelson, continued the fight.  By the end of the two-hour gunfight that careened through the hills and over cliffs, Murphy, Axelson and Dietz had been killed. An estimated 35 Taliban were also dead.
The fourth SEAL, Luttrell, was blasted over a ridge by a rocket propelled grenade and was knocked unconscious. Regaining consciousness some time later, Luttrell managed to escape – badly injured – and slowly crawl away down the side of a cliff. Dehydrated, with a bullet wound to one leg, shrapnel embedded in both legs, three vertebrae cracked; the situation for Luttrell was grim. Rescue helicopters were sent in, but he was too weak and injured to make contact. Traveling seven miles on foot he evaded the enemy for nearly a day. Gratefully, local nationals came to his aid, carrying him to a nearby village where they kept him for three days. The Taliban came to the village several times demanding that Luttrell be turned over to them. The villagers refused.  One of the villagers made his way to a Marine outpost with a note from Luttrell, and U.S. forces launched a massive operation that rescued him from enemy territory on July 2.

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.

This was the worst single-day U.S. Forces death toll since Operation Enduring Freedom began nearly six years ago.  It was the single largest loss of life for Naval Special Warfare since World War II. 

The Naval Special Warfare (NSW) community will forever remember June 28, 2005 and the heroic efforts and sacrifices of our special operators.  We hold with reverence the ultimate sacrifice that they made while engaged in that fierce fire fight on the front lines of the global war on terrorism (GWOT).

Lt. Murphy was buried at Calverton National Cemetery less than 20 miles from his childhood home. Lt. Murphy’s other personal awards include the Purple Heart, Combat Action Ribbon, the Joint Service Commendation Medal, the Navy and Marine Corps Commendation Medal, Afghanistan Campaign Ribbon and National Defense Service Medal.

Lt. Murphy is survived by his mother Maureen Murphy; his father Dan Murphy; and his brother John Murphy. Dan and Maureen Murphy, who were divorced in 1999, remain close friends and continue to live in N.Y.  Their son John, 22, attends the New York Institute of Technology, and upon graduation will  pursue a career in criminal justice, having been accepted to the New York City Police Deparment.

Yesterdays results

1.) Jon L. 23:05 2.) Janice 23:21 3.) Charles 24:15 4.) Eric N. 24:32 5.) Joe 30:52 6.) Steve 34:36