Joanna and I went to see Lone Survivor last night. It's a true story about four members of SEAL Team 10, who were in Afghanistan to capture a Taliban leader. Of the four men who left for the mission, only one returned.In CrossFit, we perform "Hero WODs" for fallen soldiers who made the ultimate sacrifice. Micheal Murphy aka Murph, was one of those heroes. It's considered one of the toughest workouts in CrossFit, consisting of a 1 mile run, 100 Pullups, 200 Pushups, 300 Squats and another 1 mile run, all while wearing a 20# weight vest. Jeffery Taylor and Michael McGreevy are two other CrossFitters that died on June 28, 2005, on that same mission.I've always respected those that stood in harms way to protect our freedoms. But after seeing Lone Survivor, that respect is at a whole new level. When Joanna and I left the theatre, we went straight to the gym, did a quick warm-up, and tackled Murph head on. Yes, it hurt, but it's nothing compared to what those men went through.If you get a chance, watch the film. And bring tissues…you'll need them.WODToday is a double strength day. Work your two (or one) strengths of your choice.Cashout – Try a max L-sit (paralettes or rings)If you have extra time, work on a “goat” (something you suck at).[youtube=http://www.youtube.com/watch?v=PmC1R8VGtZw]
