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Memorial Day Classes Canceled, BUT….
As I am sure you are aware, this next Monday is Memorial Day. It is a day set aside to honor the soldiers that have died while serving the United States. We don’t often think of the ultimate sacrifices that soldiers have given for the freedoms we have in the US, but there is no denying that each of us live in the shadows of the security and liberty that are only possible by the honorable and heroic actions of our military service men and women.
In observance of Memorial Day, we will be canceling our normally scheduled classes this next Monday. However, we at Capstone CrossFit wanted to do a special workout in honor of our fallen service men and women. Many US soldiers around the world use CrossFit to reach their highest level of performance and readiness. It is not just a fitness program to them, but a way for them to make themselves the most effective and powerful soldier possible. CrossFit has named several WODs after some of these fallen CrossFitting soldiers. These workouts as a group are appropriately called “Hero” WODs.
Lt. Murphy "Murph
At 10:00 am on Monday, May 30th, we will hold a scheduled workout of the hero WOD “Murph” and a scaled down “1/2 Murph”. This workout is open to current members as well as anyone else from the community that would like to participate.
The WOD is named after fallen Navy Seal and Medal of Honor Lt. Michael P. Murphy who was killed in Afghanistan June 28th, 2005. The workout was one of Lt. Murphy’s favorites, which he originally named “Body Armor” because he would wear his body armor while performing the workout.
Here is the workout:
For Time:
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
You may partition the pull-ups, push-ups, and squats as you want to. Start and finish with a mile run. You may wear a 20 lb vest if you have it. Cutoff at 1 Hour. (The half Murph is half the quantities of the exercises and half the distance of the runs. The exercises can be scaled if needed.)
Please take a few minutes and visit the US Navy’s official page about Lt. Michael Murphy, http://www.navy.mil/moh/mpmurphy/index.html to read more about this patriot.
We hope to see you Monday, and have a wonderful Memorial Day!
Jason & the Capstone Crossfit Staff
Hey guys its been a while, but today I watched this video for the umteenth time and, it was time for a post! In the twenty nine years I have been on this earth I am now able to admit to myself I have quit a lot of things in my life. I own that. Through my journey with crossfit though, I now realize I will never quit any task at hand ever again! When I say I’m all in, I am ALL in. The more I coach crossfit, and the more I do crossfit I know its not easy. As a matter of fact it is the hardest thing I do and see on a daily basis. But I look at where it has taken me in my life, and I am eternally grateful. Like I always say, it is funny to think a workout can change your perspective like that, but it does! If I can do this…I CAN DO ANYTHING! That is why when I come to something in my life that seems impossible I now know I can move mountains. (Phil. 4:13) So I tell you now, if you feel it is too hard it is not! Keep grinding, keep working, keep striving with whatever goal you have in mind. Never quit! Impossible is nothing…
You’ve been there. There is an inevitable point in almost any CrossFit WOD where you want to quit.
But you don’t. You grab the bar again. You ignore the fact that your veins are pumping battery acid and your brain is screaming at you to end it. You press on for another again and again and again until you can victoriously shout, “TIME!”
Getting through that “dark place” has some unbelievable benefits physically, for sure. But what else can be gained? Becoming a fitter individual is all good and fun, but I want to talk about something not so obvious…something that can’t be measured on a clock or a scale. In CrossFit, we often hear the phrase, “get good at life.” I believe CrossFit affects your life in many ways outside of the physical realm.
There are success stories of CrossFit saving marriages. Stories of people reaching new heights in their careers, while giving full credit to CrossFit. Men becoming better fathers, women becoming better mothers. Addicts putting down the bottle or needle. People suffering from depression throwing away the pills. All of them saying, “CrossFit did [this] for me!” How can these things be gained from a fitness program?
CrossFit makes people stronger. Not just physical, but a mental strength. CrossFitters are strong people.
CrossFit leaves us with torn hands, bloody shins, completely exhausted, lying supine and breathless on the gym floor. Not very appealing, no doubt. However, conquering these physical challenges teaches us a great amount about ourselves and what we are able to get through. Big or small, we face hardships in life. We can’t change that. We can control how we handle those hardships. CrossFit teaches us that we are strong. It teaches us that we are capable. It teaches us how not to let challenges get the best of us. How not to quit. No…we learn that we can triumph over our obstacles.
When we face relational, financial, or other issues in life, we do not crumble. We stay strong and know that it will end and we will make it through. We’ve finished the “Filthy 50.” We know what “Fran” feels like. We’ve been through the Girls and Heroes. We’ve done more burpees than we care to know.
The confidence that comes from defeating WODs is immeasurable. There is an intangible swagger among CrossFitting men and women. A silent yet deafening “yes I will!” attitude that is so evident in almost each and every one that I’ve met. CrossFit is not just a workout program, it is a quality-of-life program. We are more than fit.
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