lt. michael murphy:  may 7, 1976  -  june 28, 2005

About Michael Murphy

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satellite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. 

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service member to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam.

LT. Murphy had a favorite workout he would do to prepare for his deployments. He would make sure he wore his body armor for this workout, which he started calling “Body Armor”. After his death, it was renamed and would now be referred to as “Murph”. A very demanding workout had just been given a name, and a soul.

TODAY’S WOD:

“Murph”

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

to RX wear a 20 lb. weight vest

We will do this workout in teams of two.

posted by jill for saturday, may 25th, 2013

The post in memory of “murph” appeared first on CrossFit Fly, Newport Beach.

our visit to crossfit austin

Summer is getting close and that means vacation and travel for many of you!  While we definitely want you to enjoy some R&R on the vacay, it’s also a great idea to get in some W-O-D while you’re away.  Makes for a happier indulgence in those travel meals, too.  

One of the great benefits of CrossFit is that it boasts an enormous community that can be found in almost any corner of the earth.  I recently dropped in to CrossFit Austin and was welcomed with open arms, wall balls and plank holds.  Nothing like a good sweat fest to get you oriented to the local climate!  Plus, you’ll meet the locals and get some great recommendations on must-sees, must-eats and must-dos while you’re in town!   Check the CrossFit GPS locator for a gym near you.  

Also take a look at the gym’s website and locate their Contact section because it’s always a good idea to email the gym ahead of time and let them know you’d like to “drop-in” to a class.  They will respond with information regarding the process, including class times, waiver procedures and spot reservations.  Many do charge a drop-in fee, but I just chalk it up to part of the vacation experience!  Some will also let you purchase a t-shirt for that drop-in fee so make sure you ask.  Most also have no problem modifying or scaling workouts, but if you’re worried, just contact one of your Fly coaches and we’ll be happy to check the WOD on their website and offer up some advice!  And most importantly, don’t forget to take a pic so we all know you were there!  

REMINDERS

FREE Community WOD, this Saturday

Memorial Day weekend we will have classes as usual (8:00am and 9:15am*), and we will be doing the Hero WOD, “Murph”, partner style. *The 9:15am class is our FREE Community WOD, so invite a friend (don’t worry, we can scale the workout!)

Memorial Day Beach WOD

On Memorial Day we will have ONE WORKOUT at 9:00am. All Crews are welcome to attend this workout which will be held at Corona Del Mar State Beach. There is parking available right on the beach for a fee, or you may park in the neighborhood above the beach at no charge. Meet on the sand in front of the bathrooms. We will start promptly at 9am as the beach will start to get crowded early that day for the holiday. 

TODAY’S WOD:

RED

WOD: 

400m run

50 lunges

50 air squats

50 sit-ups

400m run

BLACK

WOD: 

5x

10db thruster 

25 medball sit-up

15 sprawls

250m row

posted by ali for friday, may 24th, 2013

The post crossfit america appeared first on CrossFit Fly, Newport Beach.

many ways to make zucchini “pasta”

We all have our favorite kitchen tools. Some common and some less known but very handy ones. Laura loves her wooden spoons and Pyrex glass bowls, and Gena can’t live without her Kitchen Aid stand up mixer to whip up her frittata eggs! Check out Aki’s favorites over on her blog. 

During a recent kitchen clean out, we finally got rid of a toaster and a bread maker. It feels so great to have just the essentials close at hand. A good sharp knife, skillet, grill, and a crock pot are probably our most used items. 

What are your favorites? What is your “go to” or “can’t live without” in the kitchen, and what is just a waste of space?

REMINDERS

FREE Community WOD, this Saturday

Memorial Day weekend we will have classes as usual (8:00am and 9:15am*), and we will be doing the Hero WOD, “Murph”, partner style. *The 9:15am class is our FREE Community WOD, so invite a friend (don’t worry, we can scale the workout!)

Memorial Day Beach WOD

On Memorial Day we will have ONE WORKOUT at 9:00am. All Crews are welcome to attend this workout which will be held at Corona Del Mar State Beach. There is parking available right on the beach for a fee, or you may park in the neighborhood above the beach at no charge. Meet on the sand in front of the bathrooms. We will start promptly at 9am as the beach will start to get crowded early that day for the holiday. 

TODAY’S WOD:

RED

WOD: 

400m run

50 lunges

50 air squats

50 sit-ups

400m run

BLACK

Skill:  power clean

WOD:

21-15-9

Power clean

Double unders

posted by jill for thursday, may 23rd, 2013

The post great gadgets appeared first on CrossFit Fly, Newport Beach.

superhero training

Grab your calendar, and go through this list!

Mini-Challenge Test Out

This Thursday, choose 10am or 6pm at CrossFit Fly to get your final snapshots, weight/measurements, and baseline workouts. Touch base with your challenge coach if you have any questions. 

FREE Community WOD, this Saturday

Memorial Day weekend we will have classes as usual (8:00am and 9:15am*), and we will be doing the Hero WOD, “Murph”, partner style. *The 9:15am class is our FREE Community WOD, so invite a friend (don’t worry, we can scale the workout!)

Memorial Day Beach WOD

On Memorial Day we will have ONE WORKOUT at 9:00am. All Crews are welcome to attend this workout which will be held at Corona Del Mar State Beach. There is parking available right on the beach for a fee, or you may park in the neighborhood above the beach at no charge. Meet on the sand in front of the bathrooms. We will start promptly at 9am as the beach will start to get crowded early that day for the holiday. 

Corona del Mar 5K

Next Saturday (June 1st) there will be NO SATURDAY CLASSES AT THE GYM. We will be at the CdM 5k – Join us! This will also kickoff our training season for the SeaWheeze Half Marathon in August.

Olympic Lifting with Beau Burgener

Next Sunday (June 2nd), Next Level CrossFit is hosting Beau Burgener for an all day Olympic Lifting Seminar aimed at all levels. This is a great opportunity to work with one of the best! More information and registration details HERE.

Next Level Invitational

The Next Level Invitational is on June 15th, and we have one athlete competing! Come out and support Katrina as she does the final event of this series! It’s $10 for spectators, but we happen to know that they REALLY NEED volunteers for the afternoon shift. It’s a paid gig, you get food, and free entry for the day! Come cheer on Katrina in the morning, and man a post for the afternoon! The gals who have done this in the past will tell you it’s a great time, and there is an excellent “view” from inside the pit! Register to be an afternoon judge HERE.

Endless Summer Competition Series at CrossFit Fly

More info to come, but make sure these Friday nights are saved: June 21, August 2, September 13!

TODAY’S WOD:

RED

Skill: db snatch

WOD:

10m amrap

5 db Snatch (each arm)

5 Burpee

5 db Deadlift

5 wallball

BLACK

Skill:  power clean

WOD:

21-15-9

Power clean

Double unders

posted by jill for wednesday, may 22nd, 2013

The post save the date(s) appeared first on CrossFit Fly, Newport Beach.

fly girls at cdm 5k 2012

Join your fellow Fly Girls as we run the annual Corona del Mar 5k on June 1st!  The race includes a beautiful ocean view course as well as a feast at the finish provided by local Newport Beach restaurants!

Come out in your Fly gear to run, jog or job/walk/talk this course and have some fun afterwards!  REGISTER HERE, and watch the blog for more information. 

THERE WILL BE NO CLASSES AT THE GYM NEXT SATURDAY.

TODAY’S WOD:

RED

Strength:  

Push Press 5.5.5

WOD:

4x

10 renegade rows (25)

25 double unders

BLACK

Strength: 

5×2 Strict pull ups 

WOD:

3x

400m run

10 russian kbs (heavy)

10 push ups

posted by ali for tuesday, may 21st, 2013

The post cdm 5k next saturday! appeared first on CrossFit Fly, Newport Beach.

baked egg frittata lasts all week!

1. Plan every night’s dinner on Sunday:

On Sunday morning I sit down with my Spark and I plan out the entire week’s dinners. I go through recipes in Well Fed, EveryDay Paleo, Barefoot Contessa(many of these can be modified to eliminate the dairy, etc) and pick a recipe for each night. Usually, I pick super easy ones, like protein style burgers on Monday, whole baked chicken on Tuesday, grilled salmon or tilapia on Wednesday – you get the idea.

2. Lunch=Leftovers:

So simple and so easy.  Leftover grilled salmon over “Power to Greens” from Trader Joe’s, brussel sprouts, and sweet potato fries in a container – ridiculous!

3. Prep:

Sundays and the kitchen just go together.  Slice and dice.  Bake and bag.  Toss and tupperware.  You get the idea… make your yummy food, portion it, and have it ready to grab and go. I hard boil 12 eggs and make an egg frittata bake (or two) every Sunday. I can’t tell you how many times just knowing I have an egg ready in the fridge has saved me. It’s a great mid-morning or afternoon snack alongside veggies, or they’re great to make egg salad for lunch.

4. Eat breakfast:

I don’t know about you, but my mornings are crazy so my breakfast needs to be super simple and quick. Typically, I rotate through Meal Replacement Shakes, 2 hard boiled eggs with avocado and tomato, or egg frittata.  Find your go to’s and GO TO THEM.

TODAY’S WOD:

RED

Strength:  

Push Press 5.5.5

WOD:

4x

10 renegade rows (25)

25 double unders

BLACK

Strength: 

5×2 Strict pull ups 

WOD:

3x

400m run

10 russian kbs (heavy)

10 push ups

posted by gena for monday, may 20th, 2013

The post plan, plan, plan! appeared first on CrossFit Fly, Newport Beach.

“You cannot control what happens to you, but you can control your attitude toward what happens to you, and in that, you will be mastering change rather than allowing it to master you.”

- Brian Tracy

posted by jill for sunday, may 19th, 2013

The post mastering change appeared first on CrossFit Fly, Newport Beach.

“yaayy burpees!!!”

Burpee:  named in the 1930s for American physiologist Royal H. Burpee, who developed the Burpee test.  He earned a PhD in Applied Physiology and created the “Burpee” exercise as part of his PhD thesis as a quick and simple way to assess fitness.  The exercise was popularized when the U.S. Army adopted it as a way to assess the fitness level of recruits during WWII, namely their agility, coordination and strength capacities.

How’s that for some CrossFit trivia?  Run and tell all your friends. Sounds like that Royal H. Burpee was a pretty smart guy.  We must offer up our thanks and gratitude for his physiological genius in developing our most beloved gym exercise!  Even better, why not throw a couple burpees of thanks out to honor Mr. Burpee himself?

Burpees can be performed anywhere, anytime!  Do them at the top of every minute.  Do them at the top of the stairs.  Pick a nice big number and go for it.  Do them in sets.  Try them in an elevator.  Add another rep for each minute that passes.  Do some in the airport aisle.  Keep it interesting!

TODAY’S WOD:

At the top of every minute for 30 minutes:

3 burpees

5 squats

7 v-ups

posted by ali for saturday, may 18th, 2013

The post royal h. burpee appeared first on CrossFit Fly, Newport Beach.

keep it together!

The post tips and tricks appeared first on CrossFit Fly, Newport Beach.

double under partayy!

“Do not let what you cannot do interfere with what you can do.” – John Wooden

That’s right. Don’t forget what you can do! Or what you have done! And leave a little room for what you will do! Sometimes we forget about how far we’ve traveled and all the progress we have made along the way.  

Check your WOD book. Check out all those PRs (and record them on the PR page if they’re not there yet!) Better yet, check out those numbers for your first couple workouts at the Fly. See how far you have come! Yes, you have a long way to go. We all have a long way to go. It’s called life! We’ve got goals, ladies! Lofty ones. That’s a good thing. Just make sure you have some Specificic-Measurable-Attainable-Realistic-Timely ones set for the journey on the way to lofty! Now get to adding to your list of “can do’s.”

We become fixated on the future and forget to appreciate the journey and, more importantly, the now! Appreciate your hard work and put it to good use in all areas of your life, family, work, gym and play. Most of us have contributed quite a bit of time in these areas and it’s okay to step back and give yourself some credit! Keep those goals in mind but remember to enjoy the process. You’re doing great things! 

TODAY’S WOD:

RED

WOD: (20m time limit)

400m run

20-18-16-14-12-10-8-6-4-2

kettle bell swings 

sit-ups

400m run

BLACK

Skill:  Snatch

WOD: (12m time limit)

3x

10 OHS 

8 pull ups

6 burpees

posted by ali for thursday, may 16th, 2013

The post can do! appeared first on CrossFit Fly, Newport Beach.