Memorial Day Hero WOD: MURPH

If you are unfamiliar with the hero workout "Murph", please read below:

‘Murph’ is named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005. He was 29-years-old. After graduating from Penn State University in 1998, Murphy rejected offers to attend law school and instead accepted a commission in the United States Navy and became a SEAL in July 2002. For a man whose nickname was ‘The Protector’, the decision made perfect sense. In fact, when Murphy was in the 8th grade, he was suspended from school for fighting with bullies that were trying to shove a special needs child into a locker. And Gary Williams, author of “Seal of Honor,” a biography of Murphy, recounts a story where Murphy protected a homeless man who was collecting cans from a gang of thugs.

In early 2005 Murphy was assigned to SEAL Delivery Vehicle Team ONE as officer in charge of Alpha Platoon and deployed to Afghanistan. In June of that year, Murphy was leading a four-man reconnaissance team in Kunar province as part of a counter-insurgent mission (the other men in Murphy’s team were Danny Dietz, Matthew Axelson and Marcus Luttrell). During the mission the team encountered a group of local goat herders.

A discussion was held among the four SEALs regarding the rules of engagement and what they should do with the herders, who were being held at gunpoint. Eventually the men decided to release them, but not soon after the SEALs were surrounded and ambushed by an overwhelming Taliban force. Murphy, who was trying to reach HQ via satellite phone, willingly exposed himself to enemy fire by stepping into a clearing where he might get a signal to make the call. Murphy was shot in the back, but still managed to calmly complete the call for reinforcements and return to his position to continue the fight with his men. HQ sent an MH-47 Chinook helicopter to rescue the team, but while attempting to set down in rugged terrain, the helicopter was hit by a rocket-propelled grenade, killing all 16 men on board.

Murphy, Dietz, and Axelson were all killed in action. Luttrell was the only survivor and was eventually rescued after several days of wandering the mountain and being protected by the people of an Afghan village.

We honor Muphy's memory by performing "Murph" every Memorial Day:

"Murph"
For Time:
1 mile run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile run


*Rx weighted vest 20lbs/14lbs

The Key Component to Balance Training

Find out the key component to all athletic balance training.

“Really? One key component.” I can hear everyone say. Yes, one key component.

A little background. When you are standing perfectly still, or so you think perfectly still, you are not in fact still. Little stabilizer muscles all through your body are contracting and releasing in little tiny ways to keep you upright. When I say “all over” I mean all over your body from your neck to your arms to your feet. It ain’t just your core!

If you have good balance and someone were to push you hard from the side you would throw your arms out to the side and move them to help get your balance back. If you have bad balance, your arms will immediately go out in a straight stiff position to break your fall. Most likely breaking a wrist, arm, elbow or shoulder. The body is designed to sacrifice any of those to protect your chest cavity of major organs or your head during a fall.

I have clients who come in with great looking bodies of nicely shaped gym built mobilizer muscles. When I put them through their first balance challenges, they can not engage their upper bodies while trying to balance. They have bad balance. Once they can release their upper bodies their balance gets better. This sometimes can take weeks.

So when you do a true balance challenge exercise you need to feel your arms and upper body move. You need to keep them free. No weights. Balance Is Power!

https://titan-fitness.pxf.io/c/1269665/1282648/15482

https://titan-fitness.pxf.io/c/1269665/1282648/15482

Product Review: PerformaSleep Mattress

 If you're looking for a soft, pillow-like sleeping experience, this isn't for you. But if you're looking for a mattress that offers good support and is still extremely comfortable, this is a fantastic option.

I am a male athlete with a more dense body than the average person- meaning high muscle to body fat percentage. What made me decide on the PerformaSleep brand was the fact that it is targeted to an athlete's recovery.  The first few nights took some getting used to as my coil mattress was very old and out of shape. A few weeks later, I am very pleased and getting great rest. I definitely notice a difference in less stiffness each morning, deeper sleep, and just overall more comfort lying in bed.

What makes this mattress different? The PerformaSleep™ mattress was specifically designed for people with an active lifestyle that need to recover fast. The CopperCool™ Technology infused into the top layer of the mattress help dissipate excess body heat, give a variable support, and eliminate any moisture. The PerformaSleep Enersorb™ material also gives you that bounce you need to help you move freely throughout the bed and not feel like you are stuck in a hole as with traditional memory foam mattresses.


The bed is firm, but not too firm, and just soft enough to where I don't feel like I'm laying ON TOP of the bed, but rather slightly enveloped. The foam does not make huge indentions, which is nice because you don't sink in. It will be interesting to see the life of the bed and if it is worth the investment. The way it shapes around you is subtle, but I woke up this morning having slept better than I have in YEARS.

The cover of the PerformaSleep  mattress has a nice soft feel and also provides breathability.  This king mattress does a very good job at not sleeping hot due to the gel foam construction they utilize to help minimize heat retention and didn’t make us feel sticky or sweaty, which is often a problem for us as a couple with some traditional foam mattresses. Much better than most that we have tried by far.

This mattress provides good pressure relief as you sink in quickly to the top layer. If motion transfer is an issue this mattress handles that well. The motion transfer on this mattress is wonderful. I could not feel my spouse move around at night and nor could she feel my movements. It was like we had our own separate beds to ourselves.

One important thing to note is that this is an 11″ mattress whereas most competitors are only 9″ or 10″ mattresses. To me, this makes the bed feel more substantial – and my sheets fit on it better than most beds

Order yours HERE: https://www.performasleep.com/

In Conclusion:
I love this mattress. It really does have a great feel. Firm and supportive but soft and cloud like at the same time. And I do feel better when I wake up after a deep sleep with many fewer aches than my old mattress so there may be something to the athlete/recovery claim. If you are having a hard time making a choice, feel reassured that the PerformaSleep is awesome!


Additional Testimonial From Taylor J.
"I am a night shift nurse who enjoys the high intensity training of crossfit. Being able to sleep is an important aspect for body recovery, especially after a difficult 12hr shift. Previously I had been sleeping on a traditional mattress. When I would go to bed my aching muscles and joints would keep my tossing and turning all night or day. After receiving my PerformaSleep mattress I have noticed a dramatic change in the quality of my sleep. The 4 different layers allow my body to be cushioned and supported simultaneously. Some tradition foam mattresses sink half your body down into them and loose their elasticity over time creating large body indents in the mattress. But the PerformaSleep mattress foam layers hold the body in a relaxing manner without the sinking effect of other foam mattresses. Compared to other foam mattress that tend to trap heat the PerformaSleep allows heat to dissipate, keeping the body at a more conducive temperature for sleeping. Needless to say I have been sleeping deeper and much more peacefully"

RECIPE - Crock Pot Parmesan Chicken Soup

 Prep Time: 15 min

Serves:  6-8

Ingredients	Calories	Fat (g)	Carbs (g)	Protein
2 lbs. skinless/boneless chicken breasts	1000	25	0	195
2 cans (14.5oz. ea) diced tomatoes, undrained	175	0	42	3.5
3 garlic cloves, minced
4 c. chicken broth	40	2	4	1
1/2 onion, diced	30	0	7	2
1 green bell pepper, diced	24	0	6	1
1 medium zucchini, diced	31	0	7	2
3/4 c. Parmesan cheese, shredded	323	22	3	29
1/2 tsp. dried basil
1 tsp. Italian seasoning
Salt and pepper, to taste
1/8 tsp. red pepper flakes
TOTALS	1623	49	69	233.5
Per Serving (based on 6)	270	8	11.5	39

Instructions

Grease Crock Pot with olive oil and place chicken breasts in the bottom.

Add the tomatoes, garlic, chicken broth, onion, green pepper, zucchini, cheese, basil, Italian seasoning, salt and pepper, and red pepper flakes. Cook on low for 6-7 hours.

Remove chicken from slow cooker and shred with 2 forks then place shredded chicken back into slow cooker.

Serve with additional shredded Parmesan cheese and fresh parsley.