Sunday 7/2/2017 - TRWB - Operation Red Wing


Box Briefs:

Monday 7/3: No 6:30pm Weightlifting Class

Tuesday 7/4: Gym is closed, Happy Independence Day!

Wednesday 7/5: No 5:30am, 6:00am Fitness, 6:30am, 6:00pm Fitness, or Yoga.

Thursday 7/13: Support Dustin McWilliams #Roadtothegames 5:30pm at CrossFit Tundra. WODs and friends.

Saturday 7/29: Girls Gone Rx. Compete for a cure. Sign up here. No classes.

TRWB

Many of us know the Hero WOD “Murph” and some may know the heroic events surrounding Lt. Michael Murphy but not everyone may know about the full details of Operation Redwing and all the other brave men that were involved in this incident. The anniversary date for Operation Redwing and the deaths of eleven Navy SEALS and eight 160th Special Operations Aviation Regiment is June 28th 2005.

In the summer of 2005, a four-man Navy SEAL team consisting of Michael Murphy, Danny Dietz, Matthew Axelson and Marcus Luttrell departed for a reconnaissance mission high in the Hindu Kush Mountains near the Afghanistan-Pakistan border. The team’s target was Ahmad Shah, a local terrorist leader with close ties to Bin Laden who led a group of insurgents referred to as the “Mountain Tigers”. Luttrell’s team came under attack and five days after insertion, Luttrell was the only SEAL to make it out alive. To learn more about Marcus Luttrell and Operation Redwing please read Luttrell’s book “Lone Survivor”

While Luttrell’s team were engaged in a firefight with the Taliban a call for help was given by Michael Murphy so a quick reaction force (QRF) could come out and provide them with reinforcements. One of the MH-47 helicopters that carried part of the QRF was struck by an RPG-7 rocket propelled grenade, causing the helicopter to immediately plummet to the ground, killing all 8 160th Army Special Operations Aviators and all 8 Navy SEALs who were passengers.

The bodies of those lost in the MH-47 shot down were recovered (8 Navy SEALs and 8 Army Special Operations Aviators). After an intensive search, the bodies of Dietz, Murphy, and Axelson were eventually recovered, and Marcus Luttrell was rescued, his survival due in part to the aid of a local Afghan villager in the village of Salar Ban.

The rep scheme for this Hero WOD was created to represent the following:

– 4 rounds represent the four man reconnaissance team

– 3 Barbell Complex represents the 3 Navy SEALs killed from the team (Murphy, Deitz, Axelson)

– 8 Barbell Burpees represents the 8 Navy SEALs killed in the helicopter crash (Jacques Fontan, Daniel Healy, Erik Kristensen, Jeffery Lucas, Michael McGreevy Jr., James Suh, Jeffrey Taylor, Shane Patton)

– 8 Thrusters represents the 8 160th Army SOAR members killed in the helicopter crash (Shamus Goare, Corey Goodnature, Kip Jacoby, Marcus Muralles, James Ponder III, Stephen Reich, Michael Russell, Chris Scherkenbach)

4 Rounds For Time, With a Partner: 3 Barbell Complex (115/80#) (Split up work however you want)

(1- High Hang Clean, Hang Clean, Clean, Push Press)

(1- High Hang Clean, Hang Clean, Clean, Push Jerk)

(1- High Hang Clean, Hang Clean, Clean, Split Jerk) 800m Run (You run 400m, I run 400m) 8 Synchro Burpees 800m Run (You run 400m, I run 400m) 8 Synchro Thrusters (115/80#) 800m Run (You run 400m, I run 400m)

WOMEN'S HIT CLUB (class at 2:00pm)

W: 10-8-6-4-2

Row for Calories

Kettlebell Swings

Push ups

H-1: Overhead Squat

5-5-5-5-5-5

H-2: AMRAP 15:00

100' Goblet Lunge (scale to bodyweight lunges)

30 Kettlebell Swings

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5292 51st Ave S
Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
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