Friday, November 29, 2013

Saturday, 30 November

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. 
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 

Murph was posthumously awarded the nation's highest military recognition: The Medal of Honor.  His citation reads as follows:

For conspicuous gallantry and intrepidity at the risk of his life 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, Konar 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, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Thursday, November 28, 2013

Friday, 29 November

Check out our FB page for information about ordering winter wear!  All orders must be in by Monday, 2 December at NOON!

Post your orders on FB, or contact Tammy via phone (919) 352-6608 or email

Wednesday, November 27, 2013

28 November -- Happy Thanksgiving!

The gym is closed today and tomorrow while we celebrate Thanksgiving with our loved ones and thank God for our many blessings.  At the top of that list... our Phalanx CrossFit family.

Enjoy your holiday, and we look forward to seeing you Saturday for "Murph!"

Tuesday, November 26, 2013

Wednesday, 27 November

10 minutes kipping pull-up work

1000m Row
6 rds:
8 Pistols
10 OH Sit-ups (25/35# plate)
12 Box Jumps (24/30")

Overhead Squat
-5 x 3, increase weight

Weighted Pull-up
5 - 5 - 3 - 3 - 1

Monday, November 25, 2013

Tuesday, 26 November

10 minutes of pistol work

12 minute AMRAP with 95/135#
2 Power Clean
2 Squat Clean
2 Split Jerk
2 Back Squat

**complex must be UB to count

-5 x 3, increase weight

Bench Press
-2 sets of AMRAP @ 80% BW

Happy Thanksgiving Week!

We will be closed Thursday and Friday this week for Thanksgiving!

We hope to see you all on Saturday, as we burn off some turkey and give thanks by completing "The Murph!"

Monday, 25 November

21 - 15 - 9
Deadlift (155/225#)

last completed May 6th

EMOM for 8 minutes:
2 Squat snatch @ 75%

Back Squat
5 x 3 - increasing weight

-work to a heavy double

Wednesday, November 20, 2013

Thursday, 21 November

Box Jump for Max Height

10 Sprint Rounds:
10 Pistols (alternating)
10 Pull-ups
10 Power Cleans (65/95#)
1 min Rest

3 rds:
10 BW Bench Press
15 GHD Sit-up
15 Weighted Back Extensions

Tuesday, November 19, 2013

Wednesday, 20 November

AMRAP Unbroken HSPU, then:
3 sets of 50% UB HSPU w/ 1 min rest

21 - 18 - 15 - 12 - 9 - 6 - 3
Wall Balls (14/20# to 10')
DB Muscle Snatch (35/55#)

Weighted Pull-up
5 - 5 - 3 - 3 - 1
Back Squat 5 x 3 w/ 1 min. rest

Monday, November 18, 2013

Tuesday, 19 November

1RM Ground to Overhead

Running work!
1 x 800m w/ 2 min. rest
2 x 400m w/ 2 min. rest
3 x 200m w/ 1 min. rest

Work to 1RM of the complex:
Power Snatch, Squat Snatch, OHS

Sunday, November 17, 2013

Monday, 18 November

4 rds:
10 Turkish Get-up (1/ 1.5 pd)
50 Double Under
15 Toe to Bar

Find 5RM of Deadlift, then:
5 x 3 @ 90% of 5RM

Friday, November 15, 2013

Saturday, 16 November

5 rounds:
400m Run
30 Box Jump (20/24")
30 Wall Ball (14/20# to 10' target)

last completed 22 April

Thursday, November 14, 2013

Friday, 15 November

Open Gym!

Come work your weakness.

Wednesday, November 13, 2013

Thursday, 14 November

21 -15- 9
Thruster (65/95#)

Last completed 17 July

1 Power Clean and 2 Push Jerks
Work to heavy complex

Tuesday, November 12, 2013

Wednesday, 13 November

10 minutes kipping pull-up work

1500m Row
3 rds:
15 Deadlift (155/225#)
15 Over-the-bar burpees

Work to a heavy snatch
Then: find 3RM touch and go snatch

Monday, November 11, 2013

Tuesday, 12 November

Many thanks to all who participated in our Veteran's Day Memorial WOD.  There's nothing quite like some shared suffering to honor our Veterans past, present, and future.

And now on to our week....

AMRAP Strict Chest to Bar Pull-ups

then: 5 sets of 50% CTB pull-ups w/ 60 second rest

EMOM 20 minutes:
odd minutes: 5 HSPU
even minutes: 3 Squat Clean and Jerk (95/135#) and 20 DU

3 rds:
20 weighted lunges
15 weighted back extension
15 GHD sit-ups

Sunday, November 10, 2013

Happy Veteran's Day!

There will be ONE class meeting on Monday, 11 November to celebrate Veteran's Day with an 11-11 Tribute WOD, brought to us by Team Red White, and Blue!

Join us at 10am on Veteran's Day to complete the "Armistice"

11 min AMRAP:
100m Sprint
11 Sit-ups
11 Air Squats
100m Sprint
22 Sit-ups
22 Air Squats
100m Sprint
33 Sit-ups
33 Air Squats

*add 11 to the sit-ups and air squats for each additional round


11 minute AMRAP:
100m Sprint
11 Push-ups
11 Box Jumps (20/24")
100m Sprint
22 Push-ups
22 Box Jumps
100m Sprint
33 Push-ups
33 Box Jumps

*add 11 to the push-ups and box jumps for each additional round

From the WOD for Warriors website:

"On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War.  This Armistice Day was later re-named to Veterans Day.

  At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America's war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.

- The 11 minutes of work and the 11-based rep scheme represents the rich history of Veteran’s Day.

- The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.

- The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.

- Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.

Saturday, November 9, 2013

Saturday, 9 November

4 rds:
100 Foot walking OH lunge (25/45#)
30 Box jump (20/24")
20 Wall Ball (14/20# to 10')

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed 21 September, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

posted on 13 November 2010

Wednesday, November 6, 2013

Thursday, 7 November

Wall-facing PVC OHS

5 rounds for total reps
Max BW Bench press
Max Pull-ups

Work to a heavy weighted pistol

Work to a heavy jerk-grip OHS

Tuesday, November 5, 2013

Wednesday, 6 November

Ring Dip
3 x 10

4 rds:
10 Hang power snatch (65/95#)
15 Power Clean
15 OHS
50 DU

Work to 1RM weighted pull-up

Accumulate 2 minutes in an L-hang

Monday, November 4, 2013

Tuesday, 5 November

Ground to Overhead
3 - 2 - 1 - 1 - 1

15 minute AMRAP
1 partner completes 5 manmaker thrusters (25/35#)
1 partner does AMRAP burpees
Together, complete 20 OH sit-ups with med. ball toss

Score is total number of burpees

EMOM 8 minutes
3 Deadlift at 75%

Sunday, November 3, 2013

Monday, 4 November

CrossFit Total

last completed 15 April

3 rds:
250m Row
1 min front plank
1 min left plank
1 min right plank

Friday, November 1, 2013

Good luck on the Tough Mudder!

This weekend, several of our Phalanx members are taking on the Tough Mudder!  Check out this amazing event here:

And be sure to send up a prayer for our friends as they challenge their minds and bodies: Stephanie Olsen, Samantha Arrington, Russ Walker, Annie Knutson, Jeff McAnaney, and Mike and Gina Gelsomino!