CrossFit P9

CrossFit P9: Sexta Feira - 13.11.15

Mobilidade
Quadril

Strength
4 x 4 of Deficit Deadlift @ 70% of 1RM

WOD
“Three Wise Men“

Rx:
3 x 4’ AMRAPs of:
 ‣ “Jeremy Wise” (4’ AMRAP):
     • 5 Hang Squat Snatches (135 lbs / 95 lbs)
     • 10 Bar Facing Burpees
 ‣ 2’ Rest
 ‣ “Ben Wise” (4’ AMRAP):
     • 10 Power Cleans (135 lbs / 95 lbs)
     • 20 Pull-Ups
 ‣ 2’ Rest
 ‣ “Beau Wise” (4’ AMRAP):
     • 15 Box Jump-Overs (24” / 20”)
     • 30 Wall Balls (20 lbs / 14 lbs)

1RM = 1 Rep Max
AMRAP = As Many Reps as Possible


  • The “Three Wise Men” were three brothers: Jeremy Wise, Ben Wise, and Beau Wise (READ: Washington Post: One family; two sacrifices). They were warriors — Jeremy a SEAL, Ben an Army Green Beret, and Beau, USMC Infantry. Tragically both Jeremy and Ben were killed in action. Beau remains on active duty.
  • Our efforts recognize the sacrifice of Jeremy and Ben, but we’re focused on honoring Beau and those like him who returned from combat and are trying to live with the legacy of combat daily.
  • On Memorial Day, you can find a gym just about anywhere that is participating in “Memorial Day Murph” and supporting the Mike Murphy Foundation. That is appropriate given Memorial Day is the day we honor those who died in combat; those like Mike Murphy who gave their last full measure of devotion. Veterans Day is different, it is the day we honor all who served, those who survived combat but may be struggling to survive the peace.