Friday 6/28/24

Today, in CrossFit fashion, we celebrate the lives of Spartan Zero One. LT Mike Murphy, Gunner’s Mate 2nd Class, Danny Dietz, Sonar Technician 2nd Class, Matthew Axelson and Hospital Corpsman 2nd Class Marcus Luttrell.

You may have read the book or seen the movie, but this is their story.

To those before us, to those amongst us, to those we’ll see on the other side. Lord let me not prove unworthy of my brothers. Until Valhalla, Boys.

On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, LT Michael P. Murphy, Gunner’s Mate 2nd Class, Danny Dietz, Sonar Technician 2nd Class, Matthew Axelson and Hospital Corpsman 2nd Class Marcus Luttrell had a vital task. The four SEALs were scouting Ahmad Shah – a terrorist in his mid-30s who grew up in the adjacent mountains just to the south.

Under the assumed name Muhammad Ismail, Shah led a guerrilla group known to locals as the “Mountain Tigers” that had aligned with the Taliban and other militant groups close to the Pakistani border. The SEAL mission was compromised when the team was spotted by local nationals, who presumably reported its presence and location to the Taliban.

A fierce firefight erupted between the four SEALs and a much larger enemy force of more than 50 anti-coalition militia. The enemy had the SEALs outnumbered. They also had terrain advantage. They launched a well-organized, three-sided attack on the SEALs. The firefight continued relentlessly as the overwhelming militia forced the team deeper into a ravine.

Trying to reach safety, the four men, now each wounded, began bounding down the mountain’s steep sides, making leaps of 20 to 30 feet. Approximately 45 minutes into the fight, pinned down by overwhelming forces, Dietz, the communications petty officer, sought open air to place a distress call back to the base. But before he could, he was shot in the hand, the blast shattering his thumb.

Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Murphy returned to his cover position with his men and continued the battle.

An MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent is as part of an extraction mission to pull out the four embattled SEALs. The MH-47 was escorted by heavily-armored, Army attack helicopters. Entering a hot combat zone, attack helicopters are used initially to neutralize the enemy and make it safer for the lightly-armored, personnel-transport helicopter to insert.

The heavy weight of the attack helicopters slowed the formation’s advance prompting the MH-47 to outrun their armored escort. They knew the tremendous risk going into an active enemy area in daylight, without their attack support, and without the cover of night. Risk would, of course, be minimized if they put the helicopter down in a safe zone. But knowing that their warrior brothers were shot, surrounded and severely wounded, the rescue team opted to directly enter the oncoming battle in hopes of landing on brutally hazardous terrain.

As the Chinook raced to the battle, a rocket-propelled grenade struck the helicopter, killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, Murphy, Luttrell, Dietz and Axelson, continued the fight. By the end of the two-hour gunfight that careened through the hills and over cliffs, Murphy, Axelson and Dietz had been killed. An estimated 35 Taliban were also dead.

The fourth SEAL, Luttrell, was blasted over a ridge by a rocket propelled grenade and was knocked unconscious. Regaining consciousness some time later, Luttrell managed to escape – badly injured – and slowly crawl away down the side of a cliff. Dehydrated, with a bullet wound to one leg, shrapnel embedded in both legs, three vertebrae cracked; the situation for Luttrell was grim. Rescue helicopters were sent in, but he was too weak and injured to make contact. Traveling seven miles on foot he evaded the enemy for nearly a day. Gratefully, local nationals came to his aid, carrying him to a nearby village where they kept him for three days. The Taliban came to the village several times demanding that Luttrell be turned over to them. The villagers refused. One of the villagers made his way to a Marine outpost with a note from Luttrell, and U.S. forces launched a massive operation that rescued him from enemy territory on July 2.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

This was the worst single-day U.S. Forces death toll since Operation Enduring Freedom began nearly six years ago. It was the single largest loss of life for Naval Special Warfare since World War II.

“The Naval Special Warfare (NSW) community will forever remember June 28, 2005 and the heroic efforts and sacrifices of our special operators. We hold with reverence the ultimate sacrifice that they made while engaged in that fierce fire fight on the front lines of the global war on terrorism NSW (GWOT)”.

OPERATION RED WINGS

// PARTNER

RX

For time with a partner:
Run 1,200 m

then…
16 rounds of:
8 toes-to-bars
8 burpee box jumps (20/24 in)

then…
47 goblet squats (53/70 lb)

– Run together.
– Split all other work evenly with one person working at a time.
– One partner completes a full round of the couplet before switching.

INTERMEDIATE

For time with a partner:
Run 1,200 m

then…
16 rounds of:
8 knees-to-chests
6 burpee box jumps (20/24 in)

then…
47 goblet squats (35/53 lb)

– Run together.
– Split all other work evenly with one person working at a time.
– One partner completes a full round of the couplet before switching.

BEGINNER

For time with a partner:
Run 1,200 m

then…
10 rounds of:
8 hanging knee raises
6 burpee box jumps (12 in)

then…
47 goblet squats (18/26 lb)

– Run together.
– Split all other work evenly with one person working at a time.
– One partner completes a full round of the couplet before switching.

Mike Pietragallo
Thursday 6/27/24

RX

7 rounds for time:
20/25-calorie bike
– Rest 1:00 between rounds.

INTERMEDIATE

Same as Rx’d

BEGINNER

7 rounds for time:
10/15-calorie bike
– Rest 1:00 between rounds.

SKILL WORK

Post-workout:
2 sets:
1:00 GHD hip extensions
– Rest 3:00 between sets.

Mike Pietragallo
Tuesday 6/25/24

SKILL WORK

Pre-workout:
Every :30 for 10 sets:
1 rep of squat therapy
– Hold the bottom for :05.

RX

On a 7:00 clock for reps:
10 weighted pull-ups (14/20 lb)
20 chest-to-bar pull-ups
30 kipping pull-ups
Max-reps wall-ball shots (14/20 lb) (9/10 ft)

INTERMEDIATE

On a 7:00 clock for reps:
10 weighted pull-ups (6/10 lb)
15 chest-to-bar pull-ups
20 kipping pull-ups
Max-reps wall-ball shots (14/20 lb) (9/10 ft)

BEGINNER

On a 7:00 clock for reps:
10 banded strict pull-ups
15 jumping chest-to-bar pull-ups
20 jumping pull-ups
Max-reps wall-ball shots (6/10 lb) (9/10 ft)

Mike Pietragallo
Monday 6/24/24

SKILL WORK

Pre-workout:
On a 10:00 clock:
Single-leg squat skill practice

RX

3 rounds for time:
15 double-DB hang power cleans (35/50 lb)
20 walking lunges

INTERMEDIATE

3 rounds for time:
15 double-DB hang power cleans (25/35 lb)
20 walking lunges

BEGINNER

3 rounds for time:
10 double-DB hang power cleans (15/25 lb)
12 walking lunges

Mike Pietragallo
Friday 6/21/24

SKILL WORK

Pre-workout
4 sets:
3 deadlifts
– Build to a heavy set of 3.

RX

Every 2:00 for 8 rounds:
5 deadlifts
10 wall-ball shots (14/20 lb) (10/11 ft)
– Athlete’s choice for deadlift load (suggested 185/275 lb).

INTERMEDIATE

Every 2:00 for 8 rounds:
5 deadlifts
10 wall-ball shots (10/14 lb) (10/11 ft)
– Athlete’s choice for deadlift load (suggested 125/185 lb).

BEGINNER

Every 2:00 for 8 rounds:
5 deadlifts
5 wall-ball shots (6/10 lb) (9/10 ft)
– Athlete’s choice for deadlift load (suggested 65/95 lb).

Mike Pietragallo
Thursday 6/20/24

RX

On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
Toes-to-bars
Double-KB overhead walking lunges (35/53 lb)

At 12:00:
15-12-9-6-3 reps for time of:
Calorie row
Lateral burpees over the rowing machine

INTERMEDIATE

On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
Knees-to-armpits
Double-KB overhead walking lunges (26/35 lb)

At 12:00:
15-12-9-6-3 reps for time of:
Calorie row
Lateral burpees over the rowing machine

BEGINNER

On a running clock:
At 0:00:
12-9-6-3 reps for time of:
Hanging knee raises
Single-DB overhead walking lunges (10/15 lb)

At 12:00:
12-9-6-3 reps for time of:
Calorie row
Burpees

Mike Pietragallo
Wednesday 6/19/24

RX

For time:
15 box jumps (30 in)
400-m run
20 box jumps (24 in)
400-m run
25 box jumps (20 in)
400-m run

INTERMEDIATE

For time:
15 box jumps (24 in)
400-m run
20 box jumps (24 in)
400-m run
25 box jumps (20 in)
400-m run

BEGINNER

For time:
10 box step-ups (20 in)
200-m run
12 box step-ups (20 in)
200-m run
15 box step-ups (20 in)
200-m run

SKILL WORK

Post-workout:
8 sets:
:20 hollow hold
:10 rest

Mike Pietragallo
Tuesday 6/18/24

RX

7 sets:
3 push jerks + 1 split jerk

INTERMEDIATE

Same as Rx’d

BEGINNER

7 sets:
3 push jerks

SKILL WORK

Post-workout:
3 sets:
1:00 freestanding handstand practice
– Rest 1:00 between sets.

Mike Pietragallo
Monday 6/17/24

RX

EMOM 18:
Min 1 | 5 power cleans (105/155 lb)
Min 2 | 9/12 cals Echo bike
Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats

INTERMEDIATE

EMOM 18:
Min 1 | 5 power cleans (75/115 lb)
Min 2 | 7/10 cals Echo bike
Min 3 | 3 strict pull-ups + 6 push-ups + 9 air squats

BEGINNER

EMOM 18:
Min 1 | 5 power cleans (35/45 lb)
Min 2 | 5/7 cals Echo bike
Min 3 | 3 ring rows + 6 push-ups from the knees + 9 air squats

Mike Pietragallo
Friday 6/14/24

RX

For time:
30 sumo deadlift high pulls (55/75 lb)
1:00 plank hold
30 lateral burpees over the barbell
1:00 plank hold
30 sumo deadlift high pulls
1:00 plank hold
30 lateral burpees over the barbell
– Plank hold time is accumulated.

INTERMEDIATE

For time:
20 sumo deadlift high pulls (55/75 lb)
:45 plank hold
20 lateral burpees over the barbell
:45 plank hold
20 sumo deadlift high pulls
:45 plank hold
20 lateral burpees over the barbell
– Plank hold time is accumulated.

BEGINNER

For time:
15 sumo deadlift high pulls (35/45 lb)
:30 plank hold
15 lateral burpees over the barbell
:30 plank hold
15 sumo deadlift high pulls
:30 plank hold
15 lateral burpees over the barbell
– Plank hold time is accumulated.

SKILL WORK

Post-workout:
Accumulate:
30 GHD back extensions

Mike Pietragallo
Thursday 6/13/24

SKILL WORK

Pre-workout
EMOM 6:
2 hang squat cleans
– Build to a heavy set of 2.

RX

For time:
21-15-9
Handstand push-ups
Hang squat cleans (75/115 lb)

INTERMEDIATE

For time:
21-15-9
Pike push-ups
Hang squat cleans (65/95 lb)

BEGINNER

For time:
15-12-9
Double-DB shoulder presses (10/15 lb)
Hang squat cleans (35/45 lb)

Mike Pietragallo
Wednesday 6/12/24

RX

7 rounds for time:
200-m run
10 DB box step-overs (20/35 lb) (20/24 in)
– Use two dumbbells.

INTERMEDIATE

7 rounds for time:
200-m run
10 DB box step-overs (15/20 lb) (20/24 in)
– Use two dumbbells.

BEGINNER

5 rounds for time:
200-m run
10 alternating walking lunges

SKILL WORK

Post-workout
Accumulate:
25 strict pull-ups
– Advanced athletes add load.

Mike Pietragallo
Tuesday 6/11/24

RX

For time:
27-21-15
Knees-to-elbows
Hand-release push-ups
Russian KB swings (53/70 lb)

INTERMEDIATE

For time:
21-15-9
Knees-to-armpits
Hand-release push-ups
Russian KB swings (53/70 lb)

BEGINNER

For time:
15-12-9
Hanging knee raises
Push-ups from the knees
Russian KB swings (18/26 lb)

SKILL WORK

Post-workout
1 set:
200-ft single-arm overhead kettlebell walk
– Use your workout weight.
– Switch arms as needed.

Mike Pietragallo
Monday 6/10/24

KELLY BROWN

// Hero Wod

RX

5 rounds for time:
440-m row
10 box jumps (24/30 in)
10 deadlifts (185/275 lb)
10 wall-ball shots (14/20 lb)
– 25:00 time cap.

INTERMEDIATE

5 rounds for time:
440-m row
10 box jumps (20/24 in)
10 deadlifts (95/135 lb)
10 wall-ball shots (10/14 lb)
– 25:00 time cap.

BEGINNER

3 rounds for time:
440-m row
10 box step-ups (12/20 in)
10 deadlifts (55/75 lb)
10 wall-ball shots (6/10 lb)
– 25:00 time cap.

On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44.

Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter.

Kelly and John started their CrossFit journey in 2006 and opened CrossFit Agoge in 2007. In 2010, she became a member of the CrossFit Kids Seminar Staff.

An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.

Mike Pietragallo
Saturday 6/8/24

RANDY

// Hero WOD

RX

For time:
75 power snatches (55/75 lb)
– 10:00 time cap.

INTERMEDIATE

For time:
50 power snatches (45/55 lb)
– 10:00 time cap.

BEGINNER

For time:
50 power snatches (35/45 lb)
– 10:00 time cap.

Mike Pietragallo
Friday 6/7/24

DANIEL

// Hero WOD

RX

For time:
50 pull-ups
400-m run
21 thrusters (65/95 lb)
800-m run
21 thrusters
400-m run
50 pull-ups
– 20:00 time cap.

INTERMEDIATE

For time:
25 pull-ups or jumping pull-ups
400-m run
15 thrusters (45/65 lb)
400-m run
15 thrusters
400-m run
25 pull-ups or jumping pull-ups
– 20:00 time cap.

BEGINNER

For time:
25 jumping pull-ups or ring rows
200-m run
15 thrusters (35/45 lb)
400-m run
15 thrusters
200-m run
25 jumping pull-ups or ring rows
– 20:00 time cap.

Mike Pietragallo
Thursday 6/6/24

RX

For time:
100 burpees to a target
– Target 6 inches above reach.

INTERMEDIATE

For time:
75 burpees to a target
– Target 6 inches above reach.

BEGINNER

For time:
50 burpees to a target
– Target at the fingertips when arms are overhead.

Mike Pietragallo
Wednesday 6/5/24

RX

For time:
800/1,000-m row
– Rest 4:00
600/750-m row
– Rest 3:00
400/500-m row
– Rest 2:00
200/250-m row

INTERMEDIATE

Same as Rx’d

BEGINNER

For time:
400/500-m row
– Rest 4:00
300/400-m row
– Rest 3:00
200/300-m row
– Rest 2:00
100/200-m row

SKILL WORK

Post-workout:
Accumulate:
30 GHD hip extensions

Mike Pietragallo
Tuesday 6/4/24

SKILL WORK

Pre-workout:
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
150-ft handstand walk

RX

AMRAP 10:
20 alternating walking lunges
2 wall walks
20 sit-ups
2 wall walks

INTERMEDIATE

AMRAP 10:
20 alternating walking lunges
1 wall walks
20 sit-ups
1 wall walks

BEGINNER

AMRAP 10:
20 alternating walking lunges
4 inchworms + push-up from the knees
20 sit-ups
4 inchworms + push-up from the knees

Mike Pietragallo