Lone Survivor

Joanna and I went to see Lone Survivor last night. It’s a true story about four members of SEAL Team 10, who were in Afghanistan to capture a Taliban leader. Of the four men who left for the mission, only one returned.

In CrossFit, we perform “Hero WODs” for fallen soldiers who made the ultimate sacrifice. Micheal Murphy aka Murph, was one of those heroes. It’s considered one of the toughest workouts in CrossFit, consisting of a 1 mile run, 100 Pullups, 200 Pushups, 300 Squats and another 1 mile run, all while wearing a 20# weight vest. Jeffery Taylor and Michael McGreevy are two other CrossFitters that died on June 28, 2005, on that same mission.

I’ve always respected those that stood in harms way to protect our freedoms. But after seeing Lone Survivor, that respect is at a whole new level. When Joanna and I left the theatre, we went straight to the gym, did a quick warm-up, and tackled Murph head on. Yes, it hurt, but it’s nothing compared to what those men went through.

If you get a chance, watch the film. And bring tissues…you’ll need them.

Today is a double strength day. Work your two (or one) strengths of your choice.

Cashout – Try a max L-sit (paralettes or rings)

If you have extra time, work on a “goat” (something you suck at).


14 thoughts on “Lone Survivor”

    1. Thanks Jackie, great watch! Awesome Kevin and Jo for tackling Murph last night. I’m feeling very inspired today!!

    2. Thanks Jackie. So many powerful moments to think about, but today the favorite for me was “One day you’re the bug, one day you’re the windshield”. Great reminder.

  1. Double Strength
    DL x 5
    OHS x 5

    Worked on some wallballs, fun class thanks Amanda!

  2. Double Strenght

    Cleans x5

    Practiced doing double unders. Got my 1st one ever! Thanks for all the great tips Amanda!

    P.S. I love your new dog Nelson, he is on the right track of being an awesome dog. Good parenting skills from you and Patrick.

  3. Double strength
    Back-squat – 3RM

    Front Squats – 3RM
    135,185,205-PR, 215-PR

    Finished with weighted pull-ups and MU’s

    Great strength day!

  4. Warmup. Strict pull-ups actually felt okay. Weird.

    Snatch up to 75lbs
    Technique is crap. Have not done this lift in a while and it showed. Thanks for the tips Amanda and Jason. 🙂

    Did a few bar muscle ups
    Lydia did some ring hangs….so cool. She was pretty proud of herself.
    Planned on doing some KB snatch, but Lyd was ready to go.

  5. Double Strength

    Split Jerks(x3)

    OHS (x3)



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