In Memoriam

26 May 2014

Lt. Michael P. Murphy

Lieutenant Michael Murphy

Today we paid respect to those that have given all in service to our country by commemorating Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  To begin,  Chief Brown read to us about Lt. Murphy.  Upon hearing his story; his reality;  we all gained a clear picture of why we pay homage to great heroes by doing hard work in their honor.  One and all who came to Outpost today participated, pushed themselves, and felt overwhelming gratefulness for all those that serve.

With multiple events continuing for Outpost athletes this summer, we are starting a De-Load week tomorrow.  During De-Load week, we take things down a notch.  The workouts aren’t for time.  The warm-ups are to aid recovery.  The WOD’s are to keep good form, focus, and dial back on the intensity.

Why do we De-Load, you ask?

1. Lifting weights does not make you stronger. RECOVERING from lifting weights does make you stronger.

2. Your joints, cartilage, tendons and ligaments need more time than muscles to recuperate.

3. Overtraining causes injury. Active rest promotes recovery and strength gains.

That’s it in a nutshell. When you emerge, you’ll be better than ever. Trust us.


27 May 2014

WOD: NOT for time

First: 1 Ascent

Then 5 rounds of:
30 DU’s
Rest :30
15 Press (45/65#)
Rest :30

Finally: 1 Ascent


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