April 27, 2015

The Wounded Warrior Project: Help Us Reach Our Goal!

If you’ve read the book or seen the movie Lone Survivor, you may be familiar with this story.  On June 28, 2005, four Navy SEALs on a reconnaissance mission in the Kunar province of Afghanistan were ambushed by an overwhelming Taliban force. Team leader Lt. Michael Murphy, unable to call for help from his location, walked into the center of enemy fire, where his satellite phone might work. He punched in the numbers to HQ and calmly requested reinforcements.

Even after being knocked to his knees from a gunshot wound to his back, Murphy calmly sat back up, steadied himself and continued the call, knowing that it was the only way he might save his men. Once the call for reinforcements had been completed, he returned to the fight. Sadly, Murphy and all but one of his men were mortally wounded after a failed rescue attempt.

Murphy was posthumously awarded the Congressional Medal of Honor for his actions that day. Among those killed in the rescue attempt were Petty officer 1st Class Jeff Taylor and Lt. Michael McGreevy. Both SEALs were posthumously awarded Bronze Stars for Valor and Purple Hearts. These men were fathers, husbands and sons. They were brothers to their fellow SEALs. They were also CrossFitters. In their actions, these men embodied the values and spirit of true heroes, and to immortalize their courage, bravery and self-sacrifice, the CrossFit Hero workouts were created.

On May 30th, Scott and I will be participating in an amazing event and fundraiser benefiting the Wounded Warrior Project at our local CrossFit box.

We will be completing the Murph workout which consists of a 1 mile run, 100 pull ups, 200 pushups, 300 air squats, and another 1 mile run. Yes, you read that correctly. 

Our goal is to raise $1,000 and that’s where we need your help! We appreciate any and all donations- even if it’s as little as $1. Maybe skip that morning coffee or pack a lunch instead of grabbing something out to eat one day–every little bit counts! You can donate by clicking here. Thanks in advance for your support and help. I can’t wait to recap the entire days event with you guys! 

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April 24, 2015

Fitness Friday:16 EMOM Workout

Happy Friday!! What’s everyone up to this weekend? I finally have a full weekend of no travel, which is pretty exciting in itself! Tonight I am meeting up with one of my best friends who just moved to the Madison area and my mom and sister are coming up from Illinois on Sunday just for fun! We might go check out a movie- any suggestions?

Anyway, it’s been a bit since I’ve shared a workout on the blog, and I really enjoyed the one below. The workout takes just 16 minutes and will get your heart pumping in no time. What does “EMOM” stand for? Every minute on the minute. Every even minute, complete 10 burpees–the rest of that minute is your time to rest. Every odd minute, complete 15 kettlebell swings (I used 15kg), and again, the rest of that minute you have to rest. The first few minutes might seem like a breeze, but I promise it gets super tough! Keep alternating until you reach 16 minutes and then give yourself a giant hug for completing 80 burpees and 120 kettlebell swings- that’s no joke!

Burpees: Hate ’em or love ’em? 

Keep in touch with me:
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