WODs with Integrity

Jason Harper No Rep Pull Up


During the set up for our Murph on Memorial day, instructor Mike, a.k.a. MOB, reminded us that the work out we were about to do was a tribute (see: Murph).  He told us that as such, we should approach the WOD with integrity.  What I took that to mean is be true to the movements.  Technique is always important, and for the Murph, hitting the markers (chin totally over the bar, full squats etc) was even more important.

I’m the first to admit, sometimes my wall balls don’t quite hit as high on the target as they should, or on a thruster I may not get quite to the bottom of my squat on a rep or two here and there.  And for the Murph, I pulled out my No-Rep stick, and it was painful.

I had more no-reps during this WOD than I ever did in any other work out.  Probably just as much a function of the fact it was damn near an hour long for me, but I was watching myself.  It was really painful to not count that pull-up where I had pulled my chin up higher than my forehead, but still just didn’t quite break over the bar.  But, I no-repped more than a couple of those.

When I look back at my time for the Murph this year, I know it was the absolute best I could do, it was legit, and I can be proud I approached it with integrity.  I really appreciated and enjoyed the seriousness that MOB put behind the WOD, and I feel that it translated into a gain for me personally.

My Murph Time: 54:04


There are many men and women to be remembered, thanked and loved for their service to our our country and the gift they and their family gave to us and ours.

I look forward to being a small part of the CrossFit community as we remember and honor Lt. Michael P. Murphy this Memorial Day. I can’t fathom the situation he chose to be in, nor the course of action he chose once he was living it.

Thank you Murph for all you gave for all of us.

Medal of Honor Citation:

For conspicuous gallantry and intrepidity at the risk of his life and 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, Kunar 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, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

Murph Hero WOD
(F.K.A. ‘Body Armor’)
With 20# Weight Vest:
Run 1 mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 mile

Guess Who Else is Playing CrossFit?


Sean Payton NFL CrossFit New Orleans Saints

“The high-intensity CrossFit workouts that helped Payton get into the best physical shape of his life have inspired a new approach to the Saints’ offseason workout program.”

I think it’s great that Sean found CrossFit, thinks so much of it that he is bringing it his work… seems like a good idea to me!!



CrossFit Live with Kelly and Michael

CrossFit Kelly and Michael with Megan May


I have my DVR set to auto-record “CrossFit” which usually means highlights from the 2012 CrossFit games on ESPN, but today it had Live with Kelly and Michael in there. So I have to admit, I was intrigued.  I guess they are doing a week long fitness challenge and today was CrossFit day.  It was kinda fun watching them do box jumps and kettle bell swings.  And they both seemed pretty gassed after the 2 minute “WOD”.

Megan May was the instructor, if you could call it that.  Given the nature of the show, there wasn’t much time for instruction, which makes me question the push for American Swings, but Kelly was blasting them out (8kg) with no trouble, and Michael busted out a 30″ box jump, but I would expect that a former NFL player wouldn’t have much trouble with jumping.

They have the video posted up on their site here: http://livekellyandmichael.dadt.com/features/themed/fitness-week-13/#tabs-25022-0-1



The first thing I do every morning is roll over, grab my phone, load up the Beyond The Whiteboard app and see what the wod is for the day. Yesterday it was Nancy. Run 400m, 15 Overhead Squats (95#), 5 rounds for time. I had done this once before, but I didn’t finish and I didn’t go 95#. But for some reason, I thought I could totally do this Rx. The app was telling me my one rep max on overhead squats is 115, so if I drop 20 off that, I should be great, or so I thought.

During the warm up I realized that 95 was not happening. I was warming up to 85, and decided to drop to 80 for the wod.

About 2/3 of the way through the first set of 15, I pulled off the 2.5 plates and dropped to 75. I would have gone lower but I had put on 15s, so I didn’t have any more easy options. I ended up finishing in waaaay last place for the day, as you can see in the picture, I’m the only on left still doing my squats. I have never failed on so many lifts in a single work out. I must have failed at the bottom of my overhead squat a half dozen times, and an equal amount on the way down.

It’s funny though, as pissed as I was about having to go lighter, dropping down and still finishing last, I think this was one of my best workouts. I got so much out of it. This definitely was the most sustained consistently challenged workout I’ve done in a while.

The last rep was by far the hardest. I failed twice at it. There were at least 5 people standing around me, motivating. My coach is standing there, he said “just do these one rep at a time” when I coughed out that I just had one left, there was quite a bit of chuckling (starting with mine). But I waited a second, visualized that I was going to get it (thanks Shane) approached the bar and got it… Just shy of the 24 minute mark.