hero wod

We will be doing Murph at 10:00 am, this will be the only class on Monday. Be there or be square! We hope everyone has enjoyed this weekend to its fullest, but never forget why we are celebrating! THANK YOU!!!

9:00 am SHARP!!!
Today and Monday we will be doing our Memorial Day Murph and we’re dedicating the WOD to all the men and women who serve and have served our country, put their lives on the line or have gave their lives for our freedom. You’re in our thoughts everyday, and we thank you very much for all your sacrifices.
Today we’re doing a Hero WOD named “Murph”, which the story can be found here : Fallen But Not Forgotten (http://library.crossfit.com/free/pdf/CFJ_Berger_Fallen.pdf )
This is a LONG workout, but we can also modify it’s length for all fitness levels.
“Murph”
In honor of Lt. Michael Murphy, killed June 28, 2005, in Afghanistan
1-mile run
100 pull-ups
200 push-ups
300 air squat
1-mile run

“Chris”
For time:
38 Front Squats, 115/75lb
40 Double Unders
38 CTB Pull Ups
40 Double Unders
38 Push Press, 115/75lb
40 Double Unders
38 TTB
40 Double Unders
38 Power Cleans, 115/75lb
Post times to Comments.
Former US Navy SEAL sniper, Chris Kyle, regarded as America’s best known combat sniper, was murdered along with Chad Littlefield at a gun range near Stephenville, Texas, on Saturday, February 2nd 2013. Over the course of his 10 year military career, Kyle had 160 confirmed kills. Mr. Kyle received two Silver Stars and five Bronze medals for valor. Chris Kyle was 38 years old and is survived by his wife and two children.
Thank you Jeremy and CrossFit Springfield!

In honor of Veteran’s Day WOD:
“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
(women’s Rx=105)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Thank you to all service men and women who have stood up and fought for us to live the lives we live!

WOD:
Murph
Scaled:
1/2 Murph
Don’t be afraid!!!!!!!!

From CrossFit Branson:
“Chase”
On October 22, 1998, Chase Scott Pardeck entered this world! On this day, October 22, 2012, he is celebrating his first heavenly birthday! It is an honor to share a little bit about our hero, our “little taste of heaven” here on earth!
Chase Pardeck was an 8th grade student at Branson Junior High School, Class of 2017 and a proud Branson Pirate! Chase ran a difficulut and challenging race the past six years. In 2006, Chase was diagnosed with a brain tumor that eventually took his life on September 4th, 2012. Chase ran his race with Perseverance, Strength, Character & Dignity. He was outstanding in every aspect as a student, a son, a brother, a grandson, a nephew & a friend. He was loved & admired by his family, his teachers & his friends. He loved more than anything being surrounded by people, laughing, joking, playing basketball, video games & just being a kid. But most of all, he loved God and lived his life representing Him. Chase is described as a HERO…a person, despite the great odds against him, who perservered and refused to give up. Chase WON his race & is now cheering us on! Thank you Chase for the lesson to all of us to love deeper, give greater & fight harder! Never giving up!
“I have fought the good fight, I have finished the race, I have kept the faith. Henceforth there is laid up for me the crown of righteousness, which the Lord, the righteous judge, will award to me on that Day.” 2 Tim 4:7-8
“So do no fear, for I am with you”, do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.” Isaiah 41:10
In Melissa’s words, “The 2 Tim verse describes Chase and his “race”. The Isaiah scripture is one I cling to everyday as a mom who misses her son. I literally FEEL him cheering me on through CrossFit…I get my strength from God & Chase! And I am thankful!!!!”
Area CrossFit Affiliates from Joplin to West Plains will be taking part in this emotional workout. Thank you CrossFit Jomo, CrossFit Springfield, CrossFit Springfield East, CrossFit RTB, CrossFit Criterion, CrossFit Nixa, CrossFit of the Ozarks, CrossFit 417, CrossFit Strength and Honor, and possibly others! Please come show your support for Chase and his mom Melissa on Monday. We will be honoring Chase all day to to some of his favorite worship songs. Chase is credited with “changing the Branson community” and bringing many people to Christ. We hope that he can continue doing this from Heaven. Chase, we here at CFB wish we could have had the honor of meeting you.
“Chase”
With a partner, perform the following:
1st Quarter – 8 minutes
Both partners run 100 meters
With any remaining time, perform an AMRAP of 20 double unders and 20 pullups, while partners holds a 45/25 plate overhead.
Rest 1 Minute
2nd Quarter – 8 minutes
Both partners run 100 meters
With any remaining time, perform an AMRAP of 20 double unders and 20 kettlebell swings 55/35, while partner holds a deadlift 215/135
Rest 2 Minutes (Halftime)
3rd Quarter – 8 minutes
Both partners run 100 meters
With any remaining time, perform an AMRAP of 20 double unders and
20 wallballs 20/14, while partner holds a 45/25 plate overhead
Rest 1 Minute
4th Quarter – 8 minutes
Both partners run 100 meters
With any remaining time, perform an AMRAP of 20 double unders and 20 kb SDHP 55/35, while partner holds deadlift 215/135
Overtime
400 Meter run with 45/25 plate.
One partner must have plate overhead at all times
*Partners must alternate completing a full round in each AMRAP.
**Reps will not count if plate/deadlift are not being held.
This workout is based on Chase’s love of basketball and being around friends, hence the four quarters and partner format. The 100 meters at the beginning of each quarter honors Melissa. Her first day at CrossFit Branson, which was the day of Chase’s funeral, the WOD was 10 100 meter sprints. Through perseverance and tears Melissa finished that workout, and this our way of honoring her incredible strength.

“Badger”
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Post time to comments.
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.

Labor day times are:
10 am and Noon