Strength
Clean & Jerk 1x1
HEAVY CLEAN + JERK
Work to 85% OR RPE 8-9.
*If form looks good and you're feeling it, then build to a 1RM
The clean can be squat or power. Choose any shoulder-to-overhead that allows you to lift the most weight efficiently.
WOD
"The Liberty Lift"
10:00 AMRAP
5 Burpee Over Bar
5 Shoulder To Overhead 115#/75#
10 Front Rack Step Back Lunges 115#/75#
Strength
Deadlift 4x2
DEADLIFT
Every 2:00 x 4 sets
2 Deadlifts @ 80–85% OR RPE 8
WOD
"Swole Team Six"
Every 1:00 (20:00)
Odd: 15/12 Calorie Row
Even: 15 Abmat Sit Ups
(Score is completed rounds)
WOD
"Murph"
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
LT Murphy was killed June 28, 2005 after exposing himself to enemy fire and knowingly leaving his position of cover to get a clear signal in order to communicate with his headquarters. He provided his unit’s location and requested immediate support for his element and then returned to his position to continue fighting until he died from his wounds.[1]
Operation Red Wings was a counter-insurgent mission in Kunar province, Afghanistan, involving four members of the United States Navy SEALs. Murphy and two other SEALs, Danny Dietz and Matthew Axelson, were killed in the fighting, in addition to 16 American Special Operations Forces soldiers, who were killed when their helicopter was shot down while attempting to extract the SEAL Team. Prior to a helicopter being shot down in 2011,[4][5] it was both the largest loss of life for American forces since the invasion began[6] and the largest loss for the SEALs since the Vietnam War. Marcus Luttrell was the only surviving American sailor from the squad; he was protected by local villagers, who sent an emissary to the closest military base, allowing a rescue team to locate him.
Murphy led the four-man reconnaissance team on a mission to kill or capture a top Talibanleader, Ahmad Shah (code name Ben Sharmak),[7] who commanded a group of insurgents known as the “Mountain Tigers,”[8] west of Asadabad.[9][10] The group was dropped off by helicopter in a remote, mountainous area east of Asadabad in Kunar Province, near thePakistan border. After an initially successful infiltration, local goat herders stumbled upon the SEALs’ hiding place. Unable to verify any hostile intent from the herders, the team cut them loose. Hostile locals, possibly the goat herders they let pass, alerted nearbyTaliban forces, who surrounded and attacked the small group. After Murphy called for help, an MH-47 Chinook helicopter loaded with reinforcements was dispatched to rescue the team, but was shot down with an RPG, killing all 16 personnel aboard; eight SEALs and eight service members from the 160th SOAR.[1]
Murphy, Dietz, and Axelson were killed in the action. Luttrell was the only American survivor and was eventually rescued, after several days of wandering the mountain and being protected by the people of an Afghanistan village.[1] All three of Murphy’s men were awarded the Navy’s second-highest honor, the Navy Cross, for their part in the battle making theirs the most decorated Navy SEAL team in history.[11]
On July 4, 2005 Murphy’s remains were found by a group of American soldiers during a combat search and rescue operation and returned to the United States. Nine days later, on July 13, Murphy was buried at Calverton National Cemetery, Calverton, New York, Section 67, Grave No. 3710,[12] near his home town of Patchogue, NY.
Strength
2K Row for Time
WOD
12 min AMRAP
15 Wall Balls 20#/14#
15 Kettlebell Swings 55#/35#
15 GHD Sit Ups
