CrossFit Jupiter Farms - Exercise Gym & Fitness

BADGER

3 rounds for Time
95 pound Squat clean, 30 reps (W#65)
30 Pull-ups
Run 800 meters

Chief Petty Officer Mark T. Carter, 27, was killed "while conducting combat operations in support of Operation Iraqi Freedom,"  As a SEAL, Carter earned a long list of honors, including two bronze stars with "V" for valor, a Joint Service Commendation Medal with "V" and various other awards for achievement, combat and good conduct. He is survived by his father, Tom, and mother, Cindy, along with three brothers and four sisters.
The son of a doctor, Carter graduated from boot camp at Great Lakes, Ill., and then Basic Underwater Demolition/SEAL training in Coronado, Calif. More than half of SEAL students drop out, but not Carter, a stocky 5-foot-5 and outdoor athlete who loved physical challenges.
Once he was in the SEALs, his rise through the ranks was swift. He deployed during the U.S. campaign to topple the Taliban in Afghanistan and then during the early stages of the U.S. mission in Iraq.
His fellow SEALs gave him the nickname Badger after the small but ferocious animal. The name was bestowed after Carter beat a 6-foot-5 opponent in a wrestling match.

TABATA DAY

400m run
Sit-Ups
400M Run
Air Squats
400M Run
Push-Ups
400M Run
KB Swings (M#55, W#35)
400M Run

5 ROUNDS FOR TIME:

15 Deadlifts (M- #185, W- #125)
15 Pull-Ups

3 ROUNDS FOR TIME:

50 Push Press (M- #75, W- #55)
30 Sumo Deadlift High-Pull (M- #75, W- #55)
30 Box Jumps

HERO WORKOUT

"HERO WORKOUT"

"1/2 Murph"

800-Meter Run
50 Pull-ups
100 Push-ups
150 Squats
800-Meter Run

LIEUTENANT MICHAEL P. MURPHY
UNITED STATES NAVY
For service as set forth in the following 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, 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, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service

5 ROUNDS FOR TIME:

15 Shoulder Press (M- #75, W- #55)
20 KB Swing (M#55, W#35)
30 GHD Sit-Ups

3 ROUNDS FOR TIME OF:

500 M Row
12 Hang Power Cleans (M- #135, W- #90)
24 Pull-Ups

For Time:

"Filthy Fifty Friday"

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35 lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

FOR TIME:

10-8-6-4-2
with 200 meters in between evens and rope climbs between odds

•    Push Press
•    Single-Arm Kettle Swing (per arm)
•    Mule Kicks
•    Box Jumps

AMRAP IN 20-MINUTES:

5 Ring Push Ups
10 Box Jumps
5 Burpees
1-50 Meter Sprint