For conspicuous gallantry and intrepidity at the risk of his life and above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare task unit Afghanistan on 27 and 28 June 2005.

While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Kunar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

25/May/2015 Monday WOD – 9 AM Only

1 Mile run

100 push-ups 

200 pull-ups 

300 air squats

1 Mile run 

Back squat 3-3-3-3 (volume)Between each set do a max effort set of ring dips. 

3 rounds for time.

Thruster x 15 (95/65)

T2b x 20

Abmat sit up x 40

CrossFit Unloaded


Kettlebell Swings

Box Jumps

Then 10-20-30

Air Squats

Lunge Jumps

Build to heavy squat clean in 12 min.

Then: 3 rounds for time

20 c2b pull ups
5 squat cleans @ 70% 1 rep max
Rest 2 min.

10 min HS walk

Snatch max (any variation from floor)
10 min.

WOD:  3 rounds for time.
30 snatch (75/55)
60 double under

Singles x 3!!

CrossFit Unloaded

Power Snatch practice 

 AMRAP 15 Min

30 Sit-ups

20 Air Squats

10 Push-ups 

5 pull-ups 

Adrian Conway was the only male athlete from the SW region to qualify!  More to come tomorrow….

20/May/2015 Tuesday WOD

Run 400
16 c2b pull ups
9 Strict deficit Hspu (4/2 inches)
5 rounds for time
20 min cap
*scale to kipping deficit, then strict standard, kipping standard, then to abmat strict or abmat kipping, then to box or standing. *

Today Adrian and Tiffany will be competing at the 2015 South Super Regionals. Some of the best athletes in the world are battling it out across three days of competition and only five will move on to the CrossFit games.  You can watch the live stream at

15/May/2015 Friday WOD

Row 1k
Turkish get up x 20
Run 800m
Turkish get up x 20
Row 1k
KB swing x 40
Run 800m
KB swim x 40

CrossFit Unloaded – Coach’s Choice

Adrian Conway in one long sentence.  Good luck at Regionals!

13/May/2015 Wed WOD

Strength day
Back squat 5-5-5
Front squat 3-3-3
Oh squat 1-1-1

Wednesday CrossFit Unloaded


Run 400m + 21 KBS

Odd Rounds – Do 21 Air Squats after KBS

Even Rounds – Do 21 Wallball after KBS

Strict press 3-3-3-3 (for total volume)

50 reps of each movement:

Push press (75/55)
Box jump (24/20)
Pull up
MB sit up/ toss (to wall) (20/14)
Snatch (75/55)
1 round for time. 

11/May/2015 Monday WOD

Power clean 4-3-2-1
*build to heaviest single.

Conditioning:  For time 27-18-9

Squat clean (135/95)

Run x around building (200m)

Bar facing Burpee

CrossFit Unloaded

Scale CF WOD