Congratulations to all of the athletes and supporters who joined us for a special Memorial Day "Murph" workout yesterday!  YOU make ECC the incredible community that it is!

Warmup: 4 Rounds of

20 Banded Sumo Steps

15 OHS ~ with OLY Bar

10 KBS

6 Dips

++++++++++++++++++++++++++++++++++

Super Set x 4 ~ Not for Time

A - Push Press x 6

B - Ring Rows x 10

C - Banded Pull Aparts x 20

+++++++++++++++++++++++++++

WOD: 10 Min AMRAP

10 Shoulder to Over-Head 95/65#

10 Toes to Bar

-------------------------------------------

Endurance: Meet at ECC @ 6 am

1 mile run then,

15! of

Burpees

Ab Mat Situps

with 100 meter row after each set 

ATTENTION: WE ARE HOSTING "MURPH" ON MONDAY AT 9 AM WITH AN ATHLETE APPRECIATION PARTY TO FOLLOW. PLEASE BRING YOUR FAVORITE FOOD OR DRINK. 

IN KEEPING WITH THE MEMORIAL DAY THEME - ELM CITY CROSSFIT WILL BE PROGRAMMING HERO WOD'S ALL WEEKEND TO HONOR THOSE WHO HAVE SERVED AND SACRIFICED!

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Saturday

Warmup: Coaches Choice

+++++++++++++++++++++

This Firefighter Hero WOD is dedicated to Michael "Manny" Del Valle Jr., FDNY, Engine 5, who was killed on September 11, 2001. Manny climbed the stairs of the burning North Tower at the World Trade Center. He hasn't been seen since.

WOD: "Michael Del Valle Jr."

5 Rounds for Time

5 Squat Cleans 155/105#

10 Box Jumps 24/20"

50 Double Unders 

==============================

Sunday 

Amnesty - Pick a workout you may have missed during the week or work on a skill

*7 am Sunday Funday --> Anyone is welcome ~ Even non members

==============================

Monday 

Memorial Day! ~~~~> ONLY CLASS @ 9 am

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

The "Murph" Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said "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" has become one of the most famous CrossFit workouts, especially popular as a tribute on Memorial Day in the US, when the workout is often referred to as "Memorial Day Murph."

The workout, as prescribed ("Rx"), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging "Rx+" version of the workout some athletes do the work un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.). The workout first appeared in the CrossFit Games championships in 2015 (athletes partitioned the work), then again in 2016 (athletes were required to do it unpartitioned).

WOD: "Murph"

For Time:

1 mile run

100 pullups

200 pushups

300 Air squats

1 mile run

*with 20# vest 

ATTENTION: WE ARE HOSTING "MURPH" ON MONDAY AT 9 AM WITH AN ATHLETE APPRECIATION PARTY TO FOLLOW. PLEASE BRING YOUR FAVORITE FOOD OR DRINK. 

IN KEEPING WITH THE MEMORIAL DAY THEME - ELM CITY CROSSFIT WILL BE PROGRAMMING HERO WOD'S ALL WEEKEND TO HONOR THOSE WHO HAVE SERVED AND SACRIFICED!

**************************************************************************************************************

Warmup: 10 minutes of

1 Dumpster Dash

2 Forward rolls

3 HSPU's

6 KBS

10 Single Arm Over-head KB lung steps (Alternate after 5 Steps)

+++++++++++++++++++++++++++++++++++++++++++++++++++++

Super Set - 4 Rounds ~ Not for time

A - Deadlift x 6

B - Weighted Hip Extensions x 10

C - OLY bar Rollouts x 6

+++++++++++++++++++++++++++++

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas TuMileson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. 

He is survived by his parents George and Kathy TuMileson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

The "Tumilson" Hero WOD was first posted on crossfit.com as the workout of the day for Wednesday, July 4, 2012 (120704).

Hero WOD:

"Tumlinson"

8 Rounds for Time

200 meter Run

11 Dumbell Burpee Deadlifts 60/40#