Workout of the Day (WODS)

WOD: Sat 06.03.2023 “Salt + Sour”

WOD

“Salt+Sour”

METCON

AMRAP 20
30 Double Unders
5 Squat Cleans
5 Front Squats
30 Double Unders
10 Lateral Burpees

Weight: 135/95

MASTERS

AMRAP 20
10 Attempts
5 Squat Cleans
5 Front Squats
10 Attempts
10 Lateral Burpees

Weight: 115/75

MOVE

AMRAP 20
50 Single Unders
5 Hang Squat Cleans
5 Front Squats
50 Single Unders
10 Burpees

Weight: 75/55

WOD GUIDANCE & GOALS
Salt + Sour = SPICY! Each set of double unders, try to do them unbroken or in bigger sets as long as possible. Start the squat clean and front squats in unbroken sets. As the amrap progresses, break the squat cleans into 3 reps then 2 reps and go right into the front squats. Move at a moderate pace for the lateral burpees. Target 5 rounds.

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WOD

“It Won’t Kill Ya”

METCON

30-20-10
Row For Calorie
Dumbbell Thrusters
Toes to Bar

Weight: 50/35

MASTERS

25-15-10
Row For Calorie
Dumbbell Thrusters
Knee Ups

Weight: 35/20

MOVE

20-15-10
Row For Calorie
Dumbbell Thrusters
V-Ups

Weight: 25/15

WOD GUIDANCE & GOALS
Row at a moderate pace (1000/800 cals per hour) to complete the 30 calories in under 3 minutes, the 20 cals under 2 minutes and the 10 cals under one minute. Scale calories to meet the time domains. Choose a weight for the db thrusters that you can cycle for 10 reps before having to rest, but also heavy enough that you HAVE to rest around after 10 reps. Time your breaks between sets of thrusters so your mind doesn’t wander. Then chip away at toes to bar (or your scaling option) in sets of 5-10. Target 15-17 minutes.

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WOD

RUN

METCON

15 x 200 Meter
on the :90

MASTERS

15 x 150 Meter
on the :90

MOVE

15 x 100 Meter
on the :90

WOD GUIDANCE & GOALS
It’s sprint time! Complete the 200 meter sprints anywhere from :35-:60. You need at LEAST :30 of rest before the next interval. If you’re closing toward :60, cut your interval to 100 meters. You got this!

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WOD

METCON

Split Jerk
5×3, at 85%

WOD GUIDANCE & GOALS
Heavy Day! Coaches will take you through a progression to perfect the split jerk. You’ll then build to a 8.5/10 effort for five sets of three reps. If your technique isn’t dialed in, use less weight and work on it!

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WOD

“Christine”

METCON

3 Rounds
500 Meter Row
12 Bodyweight Deadlifts
21 Box Jumps, 20″

MASTERS

3 Rounds
400 Meter Row
12 3/4 Bodyweight Deadlifts
15 Box Jumps, 20″

MOVE

3 Rounds
350 Meter Row
12 1/2 Bodyweight Deadlifts
21 Step Ups, 20″

WOD GUIDANCE & GOALS
BENCHMARK DAY! “Christine” is a classic CrossFit workout that we do every so often, to test your fitness level. Row at a moderate pace (1:45-2:10/500m) and immediately set your back and pick up your barbell for all 12 deadlifts. For the box jumps, shake out your legs then OVERJUMP the first rep. For the second round, maintain the same pace on the row, FIGHT to do the deadlifts unbroken (your legs will feel like lead at this point) and again over-jump your first box jump. The last round GO ALL OUT! Target 10-15 minutes.

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NEWS

TWO CLASSES TODAY: 7:30a + 9a

WOD

“Murph”

METCON

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

The “Murph” WOD on Memorial Day is a tradition among many CrossFit affiliates. Daybreak is proud to honor this fallen hero and the many others who have fought for our freedoms. As we get ready for one of the CrossFit staples, take a moment to read the story behind Lt. Michael Murphy. Click on Operation Red Wings below for more.

Today, we make the extra effort to stay positive, encourage one another, and remember that when the WOD gets tough, it is nothing compared to the sacrifice our servicemen and servicewomen make. Happy Memorial Day!

Operation Red Wings

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. 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).

WOD GUIDANCE & GOALS
We have a lot of variations of Murph, so don’t fret if you can’t “do” Murph as written. It’s not about the WOD today, it’s about the purpose. So choose an option below based on your experience level and simply how you feel that morning:

For most our members:

A) HALF: Scale down to half the reps and an 800m run instead of the mile. So you’re looking at 800m run, 50 pull-ups, 100 pushups and 150 air squats followed by a 800m run. Break up the meat of the WOD into 10 rounds of 5 pull-ups/10 push-ups/15 squats.

B) THREE/FOURTHS: If you want a little extra, you can go with 3/4 Murph with 1200m runs and 15 rounds of 5/10/15.

C) PARTNER: Another fun option is partnering up and share the running and reps equally… start by alternating 400s (2 each), then alternate the 20 rounds of 5 pull ups, 10 push ups and 15 squats (so you each do a total of 10 rounds), and then alternate 400s for the last mile.

For those who have had experience with full Murph:

A) PARTITIONED: You may give this a go as prescribed. A good strategy is to partition the pull ups, push ups and squats into 20 rounds of 5/10/15. When your pushups start to go, you can partition rounds into 5 pull ups, 5 push ups, 15 squats, 5 pushups. Yes, lots of math. Keep a whiteboard handy.

B) UNPARTITIONED: If your time for partitioned Murph is under 40 minutes, you can attempt Murph as written, meaning, no breaking up the middle portion… just get your 100 pull ups done, then move to the push ups, then to squats. This gets gross.

C) VEST: If your time for partitioned Murph is under 40 minutes, you may wear a 20# vest. You must partition if you wear a vest.

D) PARTNER: Lastly, if you and a buddy both have done Murph under 40 minutes, try 1.5x Murph. For the 1.5 mile run at beginning and end, alternate 12 x 200m runs (6 x 200 each). For the main set, plan for 30 rounds of 5 pull ups, 10 push ups, 15 squats alternating rounds (15 rounds each). And if you really want to make it spicy… throw that 20# vest on and get at it!

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NEWS

Memorial Day Murph: TOMORROW Monday, May 29th at 7:30a and 9a
The Hero workout “Murph” is a 1 mile run, 100 pull ups, 200 push ups, and 300 squats, followed by another mile run. We do “Murph” on Memorial Day, to remember all of the veterans who have made the ultimate sacrifice for our freedoms.

WOD

“Woke Up Like This”

METCON

4 Rounds:
15/12 Calorie Bike
10 Left-Arm Hang Dumbbell Snatch
30 Sit Ups
10 Right-Arm Hang Dumbbell Snatch
15/12 Calorie Bike
Rest 3 Minutes

Weight: 50/35

MASTERS

4 Rounds:
12/9 Calorie Bike
10 Left-Arm Hang Dumbbell Snatch
30 Sit Ups
10 Right-Arm Hang Dumbbell Snatch
12/9 Calorie Bike
Rest 3 Minutes

Weight: 35/20

MOVE

4 Rounds:
9/6 Calorie Bike
7Left-Arm Hang Dumbbell Snatch
20 Sit Ups
7Right-Arm Hang Dumbbell Snatch
9/6 Calorie Bike
Rest 3 Minutes

Weight: 50/35

WOD GUIDANCE & GOALS
When you see “REST” think “GO FAST!” Spend no more than :60 on the bike, do unbroken sets of db hang snatch, push (and breath) on the sit ups, and then reverse back up the ladder! Target 4 minutes per interval, and be CONSISTENT!

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NEWS

Memorial Day Murph: Monday, May 28th at 7:30a and 9a
The Hero workout “Murph” is a 1 mile run, 100 pull ups, 200 push ups, and 300 squats, followed by another mile run. We do “Murph” on Memorial Day, to remember all of the veterans who have made the ultimate sacrifice for our freedoms.

WOD

METCON

STRENGTH
Clean + Jerk
Build to a heavy for the day

FOR TIME
10 Rounds Each
3 Clean + Jerks
3 Bar-Facing Burpees

Weight: 135/95

MASTERS

STRENGTH
Clean + Jerk
Build to a heavy for the day

FOR TIME
10 Rounds Each
3 Clean + Jerks
3 Bar-Facing Burpees

Weight: 115/75

MOVE

STRENGTH
Clean + Jerk
Build to a heavy for the day

FOR TIME
10 Rounds Each
3 Clean + Jerks
3 Burpees

Weight: 95/65

WOD GUIDANCE & GOALS
You will have 30 minutes to build to a heavy clean and jerk for the day. This maybe not be a one rep max day, but heavy! Remember, form and technique trump adding weight to your barbell. Use the half hour to perfect the movement!

THEN, Team Up! You and your partner will alternate every round, completing 10 rounds each of the 3 clean and jerks and 3 bar facing burpees. Choose a weight you can do for three consecutive reps. Target sub 10 minutes.

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Categories: WOD|3 Comments

NEWS

Memorial Day Murph: Monday, May 28th at 7:30a and 9a
The Hero workout “Murph” is a 1 mile run, 100 pull ups, 200 push ups, and 300 squats, followed by another mile run. We do “Murph” on Memorial Day, to remember all of the veterans who have made the ultimate sacrifice for our freedoms.

WOD

“Battle Symphony”

METCON

In Teams of 2:
2K Row
150 Box Jump Overs
100 Toes to Bar
50 Kettlebell Swings

Height: 24/20
Weight: 70/53

MASTERS

In Teams of 2:
1600 Meter Row
150 Box Jump Overs
100 Knee Ups
50 Kettlebell Swings

Height: 20
Weight: 53/35

MOVE

In Teams of 2:
1200 Meter Row
100 Box Step Overs
75 Leg Lifts
50 Kettlebell Swings

Height: 24/20
Weight: 35/26

WOD GUIDANCE & GOALS
Team workout! With your buddy, row a 2k (or less) switching off every 500 meters. The row will take 8-10 minutes (no more.) Then, switching however you’d like (keep reps fast) complete 150 box jump or step overs in around 5 to 7 minutes. Break the toes to bar into small sets from the beginning to save your hip flexors. Even if you can do sets of 10, you may want to be conservative and do quicker sets of five. Then for the swings, try to do 15/15/10/10 to stop the clock. Target 22 minutes.

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Categories: WOD|8 Comments

NEWS

Memorial Day Murph: Monday, May 28th at 7:30a and 9a
The Hero workout “Murph” is a 1 mile run, 100 pull ups, 200 push ups, and 300 squats, followed by another mile run. We do “Murph” on Memorial Day, to remember all of the veterans who have made the ultimate sacrifice for our freedoms.

WOD

“WOD TITLE”

METCON

3 Rounds
10 Back Squats
20 Wall Balls
800 Meter Run

Weight: 20/14, 135/95

MASTERS

3 Rounds
10 Back Squats
20 Wall Balls
800 Meter Run

Weight: 14/10, 115/75

MOVE

3 Rounds
10 Back Squats
20 Wall Balls
600 Meter Run

Weight: 10/6, 95/65

WOD GUIDANCE & GOALS
Ehrybody… SQUAT, SQUAT, SQUAT, SQUAT, SQUAT, SQUAT! Ok, that’s enough Lil Jon, but yes it’s that time to get-below-parallel. Barbells will be taken from the floor for the back squats, which means you’ll have to lift the bar up and overhead (could be your weight limiter.) After completing 10 unbroken back squats move right into 20 wall balls. Take a big breath before your set, and try to do all 20 straight. Then it’s out the door, with your new-born-deer legs, for an 800 meter run (4-ish minutes). Use the first 100 meters to shake out your legs then pick up your pace. Target 17 minutes.

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