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Tuesday, May 31, 2011

CLEAN & JERK  =  FIND ONE REP MAX

A.M.R.A.P  x  15


CLEAN & JERK   70% of ONE REP MAX  x  7
DOUBLES  x  50

Wednesday, May 25, 2011

WOD

4 ROUNDS


DEADLIFT  275/190  x  5
AIR SQUAT  x  50
ROPE CLIMB  x  2  (no feet)
ALRIGHT LADIES AND GENTLEMAN IT'S TIME FOR SOME MEMORIAL DAY MURPH!!!
THE COMPOUND WILL BE DOING THE WORKOUT MURPH ON MONDAY 30TH AT 530 PM. THIS WILL BE THE ONLY CLASS FOR THAT DAY. THERE WILL BE NO 5 AM, 430 PM, OR 630 PM THAT DAY. WE WILL RESUME NORMAL SCHEDULE ON TUESDAY 31ST.WE HOPE EVERYONE ENJOYS THEIR HOLIDAY WEEKEND AND COMES PREPARED FOR A GREAT W.O.D.




Michael P. Murphy

Michael Patrick Murphy
May 7, 1976(1976-05-07) – June 28, 2005(2005-06-28) (aged 29)
Color picture of Michael Murphy, a white male, wearing a military white dress hat and dark blue suit. There is a blue background behind him and he is wearing a gold Navy Seal Trident, two blue and green striped ribbons, one red and yellow striped ribbon and gold parachute insignia wings below the ribbons.
Michael Murphy in his Service Dress Blue uniform
Nickname "Murph"
Place of birth Smithtown, New York
Place of death Kunar Province, Afghanistan
Resting place Calverton National Cemetery, Calverton, New York
Allegiance  United States of America
Service/branch United States Department of the Navy Seal.svg United States Navy
Years of service 2000–2005
Rank US-O3 insignia.svg Lieutenant
Unit United States Navy SEALs
SDV Team 1
Battles/wars War in Afghanistan
Operation Red Wings
Awards Medal of Honor
Silver Star
Purple Heart
Michael Patrick Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL posthumously awarded the United States military's highest decoration, the Medal of Honor, for his actions in 2005 during the War in Afghanistan. He was the first person to be awarded the medal for actions in Afghanistan; and the first member of the U.S. Navy to receive the award since the Vietnam War.
Michael Murphy was born and raised in Suffolk County, New York and after graduating from High school he went to Penn State, graduating with honors and dual degrees in both political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002.
Murphy was sent on several missions while participating in the Global War on Terrorism and was killed on June 28, 2005 after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.
In addition to the Medal of Honor Murphy received other awards including the Silver Star and Purple Heart. Since his death, a United States Navy destroyer, a post office and a park have been named in his honor.

Early life

Murphy was born May 7, 1976 in Smithtown, New York to Irish American parents Maureen and Daniel Murphy, a former assistant Suffolk County district attorney.[1] He was raised in Patchogue and as a boy attended Saxton Middle School where he played youth soccer and pee-wee football with his father as coach. In high school, he continued playing sports and took a summer job as a lifeguard at the Brookhaven town beach in Lake Ronkonkoma. He returned to the job every summer through his college years.[1]
In 1994 Murphy graduated from Patchogue-Medford High School and left home to attend The Pennsylvania State University (Penn State). He graduated from Penn State in 1998 with degrees in both political science and psychology.[1]

Military career

Michael Murphy in tan and brown desert camouflage looking at the camera. He is wearing several pieces of green military combat gear and is holding a weapon. There is a hill behind him covered in rocks, dirt and sticks.
Navy photo taken in Afghanistan
After graduating from Penn State, Murphy was accepted to several law schools, but decided to attend SEAL mentoring sessions at the United States Merchant Marine Academy. In September 2000, he accepted an appointment to the U.S. Navy's Officer Candidate School in Pensacola, Florida. On December 13 of that year, he was commissioned as an ensign in the Navy and began Basic Underwater Demolition/SEAL (BUD/S) training in Coronado, California in January 2001, eventually graduating with Class 236.[1]
Upon graduation from BUD/S, he attended the United States Army Airborne School, SEAL Qualification Training and SEAL Delivery Vehicle (SDV) school. Murphy earned his SEAL Trident and checked on board SDV Team ONE (SDVT-1) in Pearl Harbor, Hawaii in July 2002. In October 2002, he deployed with Foxtrot Platoon to Jordan as the liaison officer for Exercise Early Victor. Following his tour with SDVT-1, Murphy was assigned to Special Operations Central Command in Florida and deployed to Qatar in support of Operation Iraqi Freedom. After returning from Qatar, he was deployed to Djibouti to assist in the operational planning of future SDV missions.[1]

Combat in Afghanistan

Operation Enduring Freedom is the official name used by the United States Government for its War in Afghanistan, together with three smaller military actions under the umbrella of its Global War on Terror.[2] The War began on October 7, 2001 with the response of the United States and United Kingdom to the September 11 attacks in New York City. In early 2005, Murphy was assigned to SEAL Delivery Vehicle Team ONE as assistant officer in charge of Alpha Platoon and deployed to Afghanistan in support of Operation Enduring Freedom.[1]

Operation Redwing

A color image of six military personnel dressed in their combat uniforms and holding weapons.
SEALs of Operation Redwing, Murphy is on the far right.
Operation Red Wings was a failed counter-insurgent mission in Kunar province, Afghanistan, involving four members of the United States Navy SEALs. Murphy and two other SEALs 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. It was the largest loss of life for American forces since the invasion began[3] and was 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.
A map of the area and plan relating to Operation Redwing
The map given to the Navy SEALs detailing their mission.
Murphy led the four-man reconnaissance team on a mission to kill or capture a top Taliban leader, Ahmad Shah, who commanded a group of insurgents known as the "Mountain Tigers,"[4] west of Asadabad.[5][6] The group was dropped off by helicopter in a remote, mountainous area east of Asadabad in Kunar Province, near the Pakistan border. After an initially successful infiltration, local goat herders stumbled upon the SEALs' hiding place. Unable to verify any hostile intent from the herders,[7] Murphy asked the team what should be done with them. Matthew Axelson reportedly voted to kill the Afghans, and Danny Dietz did not offer an opinion, causing Murphy to state that he would vote the same as Marcus Luttrell, who said the herders should be set free.[5] Hostile locals, possibly the goat herders they let pass, alerted 80 to 200[8] nearby Taliban 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, including an additional eight SEALs and eight Army Night Stalkers.[1]
By the end of the two-hour battle, approximately 93 Taliban soldiers,[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.[9]

Death and burial

A military grave stone with an image of a man with a cross next to it. Also shows the name of the indivual and info about them with an image of the Medal of Honor.
Lt. Murphy's grave in Calverton, Long Island
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]
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. Later that month Murphy was buried on Long Island in Calverton National Cemetery, Calverton, New York, Section 67, Grave No. 3710.[10]

Honors and awards

During his military career, LT Murphy received 11 different military decorations, including: the Medal of Honor, Silver Star, Purple Heart, Commendation Medal, and Combat Action Ribbon.[1] Since his death, a post office in his home town, a park and a guided missile destroyer, the USS Michael Murphy (DDG-112), have been named in his honor.[11]

Military awards

A gold image depicting an eagle perched on an anchor, clutching a trident with one claw and a gun in the other.
A light blue military ribbon with five white stars with five points each. 
A multicolored military ribbon. From left to right the color pattern is; thin blue stripe, thin white strip, thick blue stripe, thinck white stripe, thick red stripe, thick white stripe, thick blue stripe, thin white strip, thin blue stripe. A purple military ribbon with a thick white line at each end A multicolored military ribbon. From left to right the color pattern is; very thick blue stripe, thick white stripe, thin green stripe, thick white stripe, very thick green stripe, thick white stripe, thin green stripe, thick white stripe, very thick blue stripe
A green military ribbon with a thick white stripe near each end of the ribbon A multicolored military ribbon. From left to right the color pattern is; very thick blue stripe, very thick yellow stripe, thin red stripe, thicn white stripe, thin blue stripe, very thick yellow stripe, very thick red stripe A multicolored military ribbon. From left to right the color pattern is; very thick red stripe, thin white stripe, thin blue stripe, thin white stripe, thin red stripe, very thick gold stripe, thin red stripe, thin white stripe, thin blue stripe, thin white stripe, very thick red stripe.
Bronze star
A multicolored military ribbon. From left to right the color pattern is; thin green stripe, thick red stripe, black stripe, very thick white stripe, thin red stripe, thin white stripe, thin black stripe, think white stripe, thin red stripe, very thick white stripe, black stripe, thick red stripe, think green stripe.
A dark blue military ribbon with three thin green stripes. One stripe is in the center of the ribbon and the other two are at near the edge of the ribbon. The is a large silver E centered in the ribbon. A dark blue military ribbon with 2 think green lines, one at each end of the ribbon with a large silver E centered on the ribbon.
A gold image of a parachute with wings.
SEAL Insignia[1]
1st row Medal of Honor[1]
2nd row Silver Star[1] Purple Heart Medal[1] Joint Service Commendation Medal[1]
3rd row Navy & Marine Corps Commendation Medal[1] Combat Action Ribbon[1] National Defense Service Medal[1]
4th row Afghanistan Campaign Medal
w/ 1 service star[1]
Navy Rifle Marksmanship Medal
w/ expert device[1]
Navy Pistol Marksmanship Medal
w/ expert device[1]
Navy and Marine Corps Parachutist Insignia[1]

Medal of Honor

On October 11, 2007 The White House announced Murphy would be presented the Medal of Honor, awarded posthumously, during a ceremony at the White House on October 22, 2007.[12]
The Medal of Honor is the highest military decoration awarded by the United States government and is bestowed on a member of the armed forces who distinguishes himself "... conspicuously by gallantry and intrepidity at the risk of his life above and beyond the call of duty while engaged in an action against an enemy of the United States ..." Due to the nature of the award, it is commonly presented posthumously.[13]
A color image of Murphy's parents standing next to President George Bush in front of an American flag. They are holding Murphy's Medal of Honor in a display case and are looking down at it.
The parents of LT Murphy receive his medal from President Bush.
On October 22, 2007 the Medal of Honor presentation ceremony was held at the White House. President George W. Bush presented Murphy's Medal of Honor to his parents.[12]Citation
Moh right.gif
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.[14]

Monday, May 23, 2011

WOD

A.M.R.A.P  x  12

PUSH PRESS  135/95  x  5
BURPEE  x  10
BOX JUMP  x  15

WOD


3 ROUNDS


FRONT SQUAT  BW  x  10


KETTLEBELL SQUAT SNATCH  45/30  x  5 (ea. arm)


PULL-UP  x  10

Wednesday, May 18, 2011

WOD

DEADLIFT  3  x  5

3-6-9-12-15-18-21

SUMO DEADLIFT HIGH-PULL  95/65  

GHD SIT-UP

GHD BACK






Monday, May 16, 2011

WOD


PRESS  3 x 5

2 ROUNDS


OVERHEAD SQUAT  (BODY WEIGHT)  x  7
ROPE PULL-UPS  x  7
WALL BALL SIT-UPS  20/14  x  7




Sunday, May 15, 2011

WOD


BACK SQUAT  3x 5

3 ROUNDS


POWER CLEAN  155/105  x  3
BAR FACING BURPEE  x  6
MOUNTAIN CLIMBER  x  9




Friday, May 13, 2011


FOR GROUPON BOOT CAMP PURCHASERS:
 
To enroll in the Boot Camp from the Compound Crossfit online scheduler at https://clients.mindbodyonline.com/ASP/home.asp?studioid=8813

1.  Enter your Groupon number in the Notes field
2.  When you go to check out, enter BOOTCAMP in the promotional code field

This will enable you to check out using your Groupon. 

PLEASE NOTE:  WE ARE UNABLE TO CHANGE THE BOOT CAMP DATES ONCE YOU HAVE ENROLLED, SO PLEASE BE SURE YOU WILL BE ABLE TO ATTEND THE BOOT CAMP YOU SELECTED. 
--
Compound CrossFit Administration

Wednesday, May 11, 2011

WOD

A.M.R.A.P  x  10


SUMO DEADLIFT HIGH PULL  75/55  x  10
BOX JUMP  x  10
TOE TO BAR  x  10





!!!!!!ATTENTION GROUPON PURCHASERS!!!!!
 
For the $59 Boot Camp Groupon - Participants may register for boot camps online using the promotional code which will be e-mailed to you upon the closing of the Groupon deal.  Once the boot camp registration has been completed, it may not be changed.  The Groupon must be presented by the first meeting of the boot camp to obtain the Groupon rate.

For the $49 monthly CrossFit Classes - Participants MUST attend an initial orientation session given on Saturdays at 9 am prior to attending regular class sessions for the month of training.  Participants must register for the orientation session online.  The Groupon must be presented at the orientation session to obtain the Groupon rate.
 
THE ORIENTATION SESSIONS AND BOOT CAMP SCHEDULE CAN BE FOUND AT OUR ONLINE SCHEDULER AT:  https://clients.mindbodyonline.com/ASP/home.asp?studioid=8813

Monday, May 9, 2011

WOD

5 ROUNDS


DUMBBELL ARNOLD PRESS  45/30  x  7
WEIGHTED PULL-UPS  45/30  x  7
DOUBLES  x  50



Sunday, May 8, 2011

WOD


FRONT SQUAT  MEDLEY 


START WITH EMPTY BAR AND DO 20 SQUATS
ADD 10 LBS AND DO 19 SQUATS
ADD 10 LBS AND DO 18 SQUATS
CONTINUE IN THIS ORDER UNTIL YOU REACH ONE SQUAT




Wednesday, May 4, 2011

WOD

5 ROUNDS


DEADLIFT  225/155  x  15
AGILITY DRILL  x  5
REST  x 1 MINUTE










Tuesday, May 3, 2011

WOD
"Tommy V"
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Post time to comments.
TOMMYV-th.jpg
Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

Monday, May 2, 2011

WOD


A.M.R.A.P  x  7

BURPEE  x  2
SLAM BALL  x  2

BURPEE  x  4
SLAM BALL  x  4

BURPEE  x  6
SLAM BALL  x 6

CONTINUE IN THIS FORMAT UNTIL YOU RUN OUT OF TIME.