JoCo CrossFit

500 Double Unders

Every minute on the minute you must complete 3 Power Clean (185/125).
If you fail to complete 3 cleans and 1 double under your time stops.
30 min time cap.

Joe – 14:46 Rxd
Mike – 12:45 Rxd
Stacy – 30:00 through 351 DU’s (75)
Stacie – 17:55 (95)
Michelle B. – 18:56 (1000 singles, 65)
Anne – 30:00 through 400 DU’s (65)
Julie W. – 21:00 (1500 singles, 65)
Lindsey – 20:44 (105)
Brandi T. – 29:53 (75)
Steve – 30:00 through 256 DU’s (155)
Clint – 23:56 (1000 singles, 135)
Emily W. – 28:24 (85)
Jeni – 16:36 (500 singles, 45)
Brandi F. – 22:43 (1000 singles, 45)
Dustin – 16:39 (Alt. WOD)
Cory – 30:00 through 100 DU’s Rxd
Tom – 30:00 through 476 DU’s Rxd
Rob – 30:00 through 400 DU’s (185-135)
Asha – 30:00 through 400 DU’s (75)
Kory – 16:45 Rxd
Chris K. – 17:41 (1000 singles, 135)
Alison – 30:00 through 1290 singles (75)
Chris B. – 30:00 through 186 DU’s (1500 singles, 115)
Garett – 30:00 through 200 DU’s (135)
Danielle – 30:00 through 1018 singles (1500 singles, 45)
Janine – 26:00 (1500 singles, 30)
Tyler – 30:00 through 207 DU’s (135-115)
Luke – 30:00 through 270 DU’s (155-135)
Justin T. – 30:00 through 410 DU’s (155-135)

3 rounds
5 Jerks (135)
10 Pull Ups

Mike – 1:28
Cory – 3:04
Rob – 2:44
Tom – 2:19

Kevin Terrell completed a workout at CrossFit Max Effort in Las Vegas yesterday and got a PR on squat snatch at 125#. Also, he finsihed “Randy” (75 snatches @ 75#) in 6:09 Rxd. Great job Kevin!

9,300 CrossFitters and 31 Kids

by Scott Zagarino

On August 6th 31 children lost their fathers in the same day. As it is, most of us don’t stop long enough to breathe, much less ruminate for just a second what it would be like at 10-years old to watch as two uniformed men inform your mother that a grateful nation is telling her that her husband will never return, or that before she could even grasp the enormity of that grief, she had to tell her children. Since you may have read this far, ponder for a second the breaking hearts and the fear that goes from stunned to crumpled.

I have to apologize to you all, here and now, for doing something I had no right to do. We committed to the Special Operations Warrior Foundation that we would fund 60 college scholarships this year from a portion of the proceeds of Fight Gone Bad. On Aug 7th I called Steve and gave him my word we would fund 31 more scholarships. I had no right to commit to that on your behalf, but I gave my word and if it costs us everything, those kids are going to school.

More than the money, more than the scholarships, it’s our friendship, our support and our thanks that these families need now. So, on Thursday, September 1, we’re going to publish an open letter listing team by team, box by box, the 9,300 (or thousands more by then) CrossFitters who are teeing it up on September 17 first on the FGB6 Blog. We’ll include a list of every registered team and what we’ve raised so far with an introduction that lets every one of the 31 children know how much we appreciate their sacrifice. We want them to know how much we want to help, and how much they can count on us, not just this September, but ever September until they graduate.

Come Thursday, please comment on Facebook and the blog, let them know who you are and why they matter to you. You may never again have the opportunity to do so much good in 17 minutes. There are more than 1,000,000,000 CrossFitters out there and we can change at least this small part of the world together on the 17th.

www.fgb6.org

Strength:
Front Squat
5 – 4 – 3 – 2 – 1

WOD:
1000m Row
60 Bar Facing Burpees
40 Overhead Squats
20 Toes Through Rings

20 min Time Cap

After Party:
1:00 L-Sit
50 GHD’s
50 Back Extensions

Corey – 135, 155, 175, 185, 205; 20:00 through 32 OHS Rxd; 9:28
Loren – 135, 155, 175, 185, 205, 225; 20:00 through 27 OHS Rxd; 10:46
Stacy – 75, 85, 105, 115, 135; 20:00 through 21 OHS (65); 10:00
Andy – 75, 85, 105, 115, 115; 20:00 through 5 KTE’s (45); 14:44 (75 abmats)
Jamie – 135, 185, 225, 275, 315; 20:00 through 5 OHS (65)
Aimee – 85, 95, 115, 135, 145; 20:00 through 29 OHS (65); 7:04
Anne – 75, 85, 95, 115, 125; 20:00 through 4 TTB (45); 6:25 (abmat)
Anna – 65, 75, 65, 75, 85; 20:00 through 5 KTE’s (45); 6:25 (abmat)
Mandy – 65, 70, 75, 80, 80; 20:00 through 30 OHS (30); 7:30
Brandi T. – 75, 95, 105, 115, 120; 20:00 through 17 TTR (65); 6:58
Missy – 65, 75, 85, 95, 105(F); 20:00 through 30 OHS (30); 7:40
Lindsey – 95, 115, 135, 155, 175; 16:26 Rxd; 7:20
Emily M. – 75, 85, 105, 120, 135; 20:00 through 3 TTR; 6:55
Julie W. – 65, 70, 75, 80, 90, 100; 20:00 through 25 OHS (45); 7:48
Dave – 135, 145, 155, 165, 175; 18:44 (45); 10:30
Tyler – 135, 145, 155, 165, 165; 20:00 through 10 TTR (65); 14:18
Denise – 45, 55, 65, 75, 95; 18:58 (half reps, 15, V-Ups)
Jerry O. – 15, 15, 30, 30, 40; 19:49 (half reps, 30, V-Ups)
Ashley – 65, 75, 95, 105, 115; 19:32 (65); 5:32 (abmat, supermans)
Jen M. – 45, 65, 75, 75, 85; 19:26 (30); 5:39
Rob – 135, 155, 185, 205(1)
Brandi F. – 55, 65, 75, 75 ,80; 20:00 through 34 OHS (30); 9:45 (abmat)
Katie B. – 65, 75, 85, 95, 100; 20:00 through 40 OHS (45); 7:23
Cory – 185, 215, 225, 255, 285, 315; 20:00 through 17 TTR Rxd
Jared – 95, 115, 135, 155, 175; 20:00 through 30 OHS (75); 8:15
Tom – 185, 205, 225(2), 225(1); 19:49 Rxd; 13:52
Justin P.- 185, 205, 225, 255, 285, 315; 19:25 Rxd; 9:15
Asha – 75, 95, 115, 130, 140; 20:00 through 33 OHS (65); 6:45
Mike – 185, 205, 225, 245, 265(F); 14:10 Rxd; 7:23
Carter – 18:50 (500m, PVC)
Alison – 65, 75, 95, 115, 135; 19:57 (45); 7:46
Luke – 135, 155, 175, 195, 215; 20:00 through 19 TTR (95-75); 7:50
Garett – 135, 155, 175, 195, 215
Mark H. – 135, 155, 155, 175, 185(2); 15:55 (95-75); 5:56
Angie – 65, 75, 95, 115, 135, 145; 19:59 (45)
Justin T. – 135, 165, 205, 215, 225; 16:36 (95); 10:03
Stacie – 95, 135, 155, 165, 185; 16:33 Rxd
Kory – 185, 205, 225, 245, 275, 315, 335; 17:09 Rxd
Jill – 65, 75, 85, 95, 100; 18:19 (30, V-Ups); 745 (abmat, supermans)
Kelly – 95, 115, 135, 145, 145; 18:39 (45, TTB); 5:35 (abmat, supermans)
Chris K. – 95, 115, 135, 155, 175; 19:27 (65, 6TTR, 14 KTE’s); 8:30

2 rounds

800m Run
50 Box Jumps
30 Deadlifts (225/165)
10 Tire Flips (Big/Small)

25 min Time Cap

*Any repetitions not completes counts as a second added to your time. i.e. 9 reps not completed equals 25:09.

Tyler – 26:30 (205)
Nick – 25:08 Rxd
Michelle B. – 25:30 (12″, 115)
Aimee – 23:31 Rxd
Anne – 25:13 (135)
Missy – 25:34 (16″, 95)
Brandi T. – 21:19 (35 KB)
Lindsey – 21:27 Rxd
Kevin – 25:20 Rxd
Amy P. – 25:22 (step ups, 115)
Emily W. – 25:12 (135)
Steve – 25:09 Rxd
Julie W. – 25:20 (16″, 115)
Mandy – 24:59 (95)
Dave – 25:07 (185, 53 KB)
Kory – 23:57 Rxd
Clint – 25:18 (165, 4 large & 6 small)
Denise – 23:55 (step ups, 65)
Jerry O. – 25:07 (12″, 65)
Jason – 25:39 (165, small)
Jeni – 26:23 (12″, 95)
Ashley – 25:29 (135)
Dustin – 24:14 Rxd
Jared – 25:40 (165)
Justin P. – 22:06 Rxd
Mike – 18:30 Rxd; 50 BW back squats, 200m run if you rack it – 12:05 (205)
Cory – 23:58 Rxd; 50 BW back squats, 200m run if you rack it – 13:06 (225)
Tom – 23:58 Rxd; 50 BW back squats, 200m run if you rack it – 16:15 (185)
Asha – 26:00 (135)
Stacie – 24:48 Rxd
Katie B. – 25:40 (95); 50 BW back squats, 200m run if you rack it – 10:08 (65)
Kaila – 25:10 (65)
Chris B. – 25:33 (165)
Carter – 18:48 (16″, 26 KB DL, Burpee Somersaults)
Mark H. – 20:20 Rxd
Julie H. – 22:41 (95)
Justin T. – 25:40 Rxd; 50 BW back squats, 200m run if you rack it – 8:12 (145)
Corey – 24:39 Rxd
Addison – 23:27 (16″, 26 KB DL, Burpees)
Rob – 25:25 Rxd
Jen M. – 26:67 (95)
Janine – 25:15 (65)
Kelly – 20:30 (500m row, step ups, 135, 35 KB)

Coe – Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

10 Rounds for Time
10 Thrusters (95)
10 Ring Push Ups

After Party:
Skill Work

Ben M. – 19:18 Rxd
Jerry A. – 24:19 (80)
Michelle B. – 20:39 (45, knees)
Michelle M. – 31:52 (45, ring dips on knees)
Anne – 32:30 (65, ring dips on knees)
Aimee – 32:20 (knees)
Mandy – 26:08 (45, knees)
Kevin – 27:59 Rxd
Missy – 24:48 (45, knees)
Brandi T. – 26:33 (65, ring dips on knees)
Clint – 29:59 Rxd except 4 rounds of strict pull ups
Steve – 26:49 Rxd
Julie W. – 18:06 (45, gamers)
Stacie – 23:12 Rxd
Denise – 29:37 (30, incline push ups)
Kory – 16:43 Rxd
Jason – 34:44 (65)
Asha – 29:43 Rxd
Kelly – 24:43 (65)
Mike – 13:31 Rxd; tabata pull ups and GHD’s – 8, 7
Lindsey – 15:56 Rxd
Mark H. – 18:20 Rxd
Cory – 19:51 Rxd
Tom – 20:25 Rxd
Garett – 19:46 Rxd
Luke – 34:29 Rxd
Brandi F. – 28:28 (30, knees)
Rob – 21:09 Rxd

1,2,3,4,5,6,7,8,9,10
Wallballs (20/14)
Up and Over Box Jumps (24″/20″)

Rest 1 minute

6 min AMRAP
6 Burpees
8 KB Swings
10 KTE’s

Rest 1 minute

3 min AMRAP
Double Unders

After Party:
1 min Right Side Plank
1 min Plank
1 min Left Side Plank
1 min Plank

Michelle B. – 16:16 (16″); 3 rounds + 6 burpees (35, ground KTE); 6; 7:10
Aimee – 10:30 Rxd; 4 rounds (53); 99; 5:35
Anne – 11:17 Rxd; 3 rounds + 6 KB Swings (35); 91; 5:32
Missy – 14:34 (16″); 2 rounds + 5 KTE’s (35); 54; 5:43
Jason – 12:35 Rxd; 2 rounds + 4 burpees (35); 56; 5:20
Brandi T. – 12:13 Rxd; 2 rounds + 8 KB Swings (35); 96; 5:52
Emily W. – 12:05 Rxd; 2 rounds + 5 KTE’s (53); 100; DNC
Angie – 12:34 Rxd; 2 rounds + 8 KB Swings (35); 47; 4:10
Janna – 14:51 Rxd; 2 rounds + 6 burpees; 72; 6:45
Julie W. – 13:29 (16″); 3 rounds (35); skill work; 6:10
Ben M. – 9:37 Rxd; 2 rounds + 5 KTE’s (70); 60; 4:10
Brandi F. – 19:24 (10, 12″); 2 rounds + 5 burpees; skill work; 7:45
Katie B. – 18:17 Rxd; 2 rounds + 2 KB Swings (35); 11
Mike – 9:06 Rxd; 4 rounds + 1 KB Swing (70); 163; 4:02
Cory – 13:16 Rxd; 2 rounds + 4 KTE’s (70); 26
Tom – 11:54 Rxd; 3 rounds + 3 KB Swings (70); 90; 5:10
Asha – 13:29 Rxd; 3 rounds (35); 66; 5:00
Steve – 13:40 Rxd; 3 rounds + 2 burpees (53); 64; 6:00
Mandy – 13:10 Rxd; 3 rounds + 4 burpees (35); 111; 4:30
Kevin – 11:21 Rxd; 3 rounds + 3 burpees (53); 105
Kelly – 10:46 (Alt WOD); 1 rounds + 5 KTE’s; 36 calories (row); 8:34
Dave – 13:37 Rxd; 2 rounds + 4 KB Swings (53); 10; 5:00
Carter – 13:05 (Alt. WOD); 4 rounds (18, ground KTE); 152 (singles)
Lindsey – 8:39 Rxd; 3 rounds + 1 KB Swing (53); 131; 5:00
Emily M. – 10:20 Rxd; 2 rounds + 2 KTE’s (35); 44; 4:04
Luke – 15:19 Rxd; 3 rounds + 1 burpee (53); 50; 4:00
Emily B. – 12:05 (10, 12″ step up and overs); 7:30
Addison – 14:31 (10, 16″); 2 rounds + 7 KB Swings (18); 16; 5:26
Rob – 11:34 Rxd; 3 rounds (70); 120; 7:51
Stacie – 8:34 Rxd; 3 rounds + 3 KB Swings (53); 141; 4:50
Jeni – 23:25 (10, 12″); 2 rounds + 1 burpee (18); skill work; 13:25
Chris B. – 15:17 Rxd; 3 rounds + 3 burpees (53); 42; 5:00
Jill – 16:17 (10, 12″); 3 rounds (35); 11; 8:30 (4 min plank)
Mark H. – 9:09 Rxd; 4 rounds + 2 burpees (53); 21; 4:00

Elizabeth
21 – 15 – 9
Clean (135)
Ring Dips

Mike – 4:30 Rxd
Cory – 5:34 Rxd
Tom – 6:32 Rxd

31 Heroes – On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. While we’d like to leave the responsibility of announcing their names to their families & the DoD, for now we will honor them by mentioning their roles in our military. They were 17 Navy SEALs, two Navy EOD Technicians, three Naval Special Warfare Combat Support Sailors, two Army Aviators, three Army Aircrewmen, three Air Force Special Tactics Operators, and one Military Working Dog.

These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well.

31 Min AMRAP
8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Individual WOD:

31 Min AMRAP
8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)
After 2nd round do the 400m carry

Nick Rxd & Michelle M. (45, 20″) – 3 rounds + 1 rope climb
Janna (55, pull ups/KTE’s, 20″) & Angie (55 FS, pull ups/KTE’s) – 3 rounds + 10 KTE’s
Anne (65, pull ups/KTE’s) & Aimee (65) – 5 rounds + 1 thruster
Lindsey Rxd & Kevin Rxd – 3 rounds + 5 rope climbs
Missy (65, 1 rope climb & pull ups/KTE’s, 20″) & Brandi T. (65, 1 rope climb & pull ups/KTE’s each round) – 4 rounds + 3 rope climbs
Katie B. (55, pull ups/KTE’s, 16″) & Asha (65, pull ups/KTE’s) – 4 rounds + 8 thrusters
Jared (95, 1 rope climb & pull ups/KTE’s) & Dustin (135) – 4 rounds + 2 rope climbs
Tom Rxd & Cory Rxd – 3 rounds + 1 thruster
Mike Rxd & Justin P. Rxd – 4 rounds + 1 rope climb
Matt (135, pull ups/KTE’s) & Garett (115) – 3 rounds + 5 rope climbs
Luke (135) & Rob Rxd – 3 rounds + 10 box jumps
Emma & Ethan – 12 rounds + 1 box jump (15, 6 walk ups each round, 16″, 10lb carry)
Danielle (45, pull ups/KTE’s, 12″) & Janine (30, pull ups/KTE’s, 12″) – 3 rounds + 5 pull ups
Stacie Rxd & Dayna (45, rope climbs-pull ups/KTE’s) – 4 rounds
Tyler (115, rope climb & pull ups/KTE’s) & Chris B. (115-95, pull ups/KTE’s) – 4 rounds + 4 Thruster
Corey (135, rope climbs & pull ups/KTE’s) & Chris K. (135, rope climbs & pull ups/KTE’s) – 3 rounds + 2 rope climbs & 3 pull ups

Stacy – 3 rounds + 1 rope climb (65, 1 rope climb and 10 walk ups each round)
Clint – 3 rounds + 1 pull up (95, 1 rope climb & pull ups/KTE’s, 24″)
Amy P. – 3 rounds + 1 jumping pull up (45, pull ups/KTE’s, 12″)
Jerry O. – 3 rounds (45, pull ups/KTE’s, 12″)
Jeni – 3 rounds + 2 thrusters (45, walk ups, 12″)
Alison – 4 rounds (65, pull ups/KTE’s, 16″)

5 – 4 – 3 – 2 – 1
HSPU
Wallball
Weighted Pull Ups

Cory – 7:22 (25)
Tom – 7:30 (Strict BW)
Mike – 4:03 (53)

Clients,

Tomorrow is a team WOD that requires two people per team. If you are able to coordinate a time with another client, that would really help us out. Don’t worry if you are not able to coordinate with someone. We will definitely pair you up with an another client when you get to the facility. Also, you might want to bring tall socks or long pants. Thanks.

JoCo Staff

Strength:
Hang Clean
2 – 2 – 2 – 2 – 2

WOD:
15 min AMRAP
12 Toes to Bar
9 Gamer Push Ups
7 Deadlifts (275/185)

After Party:
6 min AMRAP
15 V-ups
15 Rowboats
15 Abmats

Ben M. – 165, 175, 185, 195, 205(F); 6 rounds Rxd; 2 rounds + 15 rowboats
Jerry A. – 95, 115, 120, 125, 135; 7 rounds (135, V-Ups&TTB); 2 rounds + 15 rowboats
Stacy – 65, 75, 80, 90, 95; 7 rounds + 6 V-Ups (135, V-Ups); 2 rounds + 8 rowboats
Jamie – 185, 205, 225, 240(1), 240(F); 5 rounds + 5 TTB Rxd; 1 rounds + 12 abmats
Loren – 135, 155, 165, 175, 185; 6 rounds + 4 TTB (225); 2 rounds + 7 abmats
Nick – 185, 205, 225, 235, 255; 6 rounds + 9 Rxd; 2 rounds + 15 V-Ups
Cory – 135, 155, 185, 205, 205; 8 rounds + 2 TTB Rxd; 3 rounds
Aimee – 65, 75, 85, 95, 105; 5 rounds + 4 DL (165); 3 rounds + 4 abmats
Anne – 65, 70, 75, 75, 80(1), 80; 6 rounds + 3 PU; 3 rounds + 3 abmats
Missy – 45, 55, 65, 70, 75(1); 5 rounds + 3 PU (95); 3 rounds
Mandy – 45, 55, 65, 70, 75; 6 rounds + 1 DL (95); 3 rounds + 8 abmats
Brandi T. – 65, 75, 85, 90(F), 90; 5 rounds + 2 PU (65 back squat); 3 rounds + 13 V-Ups
Steve – 135, 145, 165, 175, 185; 5 rounds + 6 TTB (225); 3 rounds + 2 V-Ups
Julie W. – 65, 55, 60, 65, 70(1); 5 rounds + 2 TTB; 3 rounds
Kevin – 135, 145, 155, 165, 175(1); 5 rounds + 2 PU Rxd; 3 rounds + 14 rowboats
Tyler – 135, 145, 155, 175, 185(1); 5 rounds + 5 TTB (205); 2 rounds + 4 abmats
Stacie – 75, 95, 105, 115, 125(F); 5 rounds + 3 DL (185-165); 3 rounds + 4 rowboats
Sean – 165, 185, 205, 215(1), 215(1); 6 rounds + 6 DL (225); 2 rounds + 15 V-Ups
Justin P. – 185, 205, 225, 255, 260; 7 rounds Rxd; 2 rounds
Mike – 185, 205, 225, 235, 245; 9 rounds + 9 PU Rxd; 4 rounds + 1 V-Up
Tom – 155, 165, 185, 195, 205; 5 rounds Rxd; 3 rounds + 1 V-Up
Jared – 115, 135, 145, 155, 155; 4 rounds + 2 TTB (205); 2 rounds + 5 rowboats
Katie B. – 45, 65, 75, 75, 85; 5 rounds + 1 TTB (115); 4 rounds
Kory – 185, 225, 245, 260(1), 260; 7 rounds + 6 TTB Rxd
Asha – 65, 75, 85, 90(F), 90; 6 rounds + 11 TTB (135); 6 rounds + 11
Emily W. – 65, 75, 85, 95, 100; 5 rounds + 3 PU (135); 3 rounds + 10 abmats
Kelly – 135, 135, 135, 135, 135; 5 rounds + 5 TTB (115); 3 rounds + 5 abmats
Matt – 135, 155, 165, 175, 195; 5 rounds + 5 TTB (225); 2 rounds + 7 rowboats
Luke – 135, 155, 165, 175, 185; 5 rounds (205); 3 rounds + 1
Garett – 135, 155, 165, 175, 185; 6 rounds (205); 5 rounds
Jason – 75, 85, 95, 100(1), 100; 4 rounds + 5 TTB (185-165); 2 rounds + 5 abmats
Mark H. – 135, 145, 155, 160, 165; 8 rounds (225); 4 rounds + 4 V-Ups
Emily B. – 13 rounds + 7 russian twists (Alt. WOD); 2 rounds + 15 rowboats
Lindsey – 95, 105, 115, 125(1), 125; 8 rounds + 1 back squat (95 back squat); 4 rounds
Tatia – 65, 75, 80, 85, 90(F); 6 rounds + 3 PU (155); 3 rounds
Jill – 55, 60, 65, 75(1), 75; 6 rounds + 1 DL (95); 2 rounds
Dave – 115, 135, 155, 165, 170; 4 rounds + 2 DL Rxd; 2 rounds + 13 abmats

3 rounds
50 Double Unders
25 KB Swings

Mike – 6:32 (70)
Cory – 9:11 (20 doubles, 53)
Tom – 8:20 (53)

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Marble

by Scott Zagarino

Marble starts out as a chunk of stone rooted in the ground that resists removal from its station mightily. It takes brute force to uproot it from its place. Then as an ugly, stubborn chunk it has to be moved by heavy equipment to a place to be cut, shaped and polished until what was once an ugly piece of the earth becomes a beautiful, hard surface brought into service as a floor or a kitchen counter.

There is one more purpose it serves that rises far above the mundane household uses. What was once of the earth becomes of the spirit when it marks a life no longer lived. Most times it marks the cradle to grave passing of a person of the everyday accomplishment of a father, son, brother, sister or friend.

But occasionally there is a rock dug from the earth meant to mark an extraordinary and heroic life. Not long ago I stood before just that special piece of marble on a small piece of ground off the beaten path at the Special Operations Warrior memorial wall in Florida. As I walked from the parking lot and caught my first glance of the yards of cool black marble inscribed to honor and memorialize men and women who had given the most precious thing given to all of us, their lives, I began to feel. It was a feeling of appreciation that any words I write here could not begin to describe.

The black, veined rock had come to a confluence of rest with the souls of people who walk among us but not with us. There was one name I searched for because I knew at least a part of the story that caused the marble slab to bear his name. After walking around the memorial feeling more and more a mixture of sadness, appreciation and a kind of awe took over that I may have felt sometime before, but couldn’t remember when.

Then as if I had always been meant to stand in that place, I found myself standing in front of a small, square piece of black marble with the carefully carved inscription, “Lt Michael P Murphy.” I disappeared into a sobbing, shattered shadow of the person I had been when I’d woken in my hotel that morning. What was left of Lt Murphy was not a piece of rock, it was a reminder of the heights each of us are capable of rising to from one singular motivation. A motivation I, and most of us, rarely recognize, acknowledge or ever have the chance to act on. A motivation that is the very quality we each squander daily as we race through our lives of never enough. A motivation that makes everything else in the world pale and disappear into the background. The motivation wrought by our total and complete love for our brothers and sisters.

For Michael Murphy, that meant making the choice to stand up, as bullets flew through and by him, pick up a satellite phone and make a phone call that I am sure he knew would be the last act of this life. That phone call was a plea for anyone on the other end to please come to the rescue of his brothers who were being torn apart by enemy fire that there was no escape from. And then Lt Michael Murphy was gone.

But I met Michael Murphy. I met him on a wall sitting in a patch of grass in a small field in Florida. I met him, because that piece of marble that had been so stubborn and rugged would forever stand in that place to remind me, and anyone who stands before it, we all have a chance to rise. We all have a chance to give and serve something precious to us to someone and something bigger than ourselves.

Before I left that place, I rubbed my hand across that cold, dark slab and made a vow to Lt Murphy. Writing this now it may sound insignificant given what he’d given me, but I promised him that as long as there was a Fight Gone Bad I would do everything I could to make sure he was not forgotten, and that as many people as I could reach would not forget him either. At least for seventeen minutes once a year.

On September 17th, every one of us has a chance to rise above ourselves, throw some money in the hat for the people we can help, and say thank you to Lt. Michael Murphy for reminding us who we can be. He gave us the chance to be heroic in our own way.

Let us not, in the words of Theodore Roosevelt, “….be with those cold and timid souls who knew neither victory nor defeat.”

Lt. Murphy will never stand or lie in that place.

I hope you’ll join us this year on September 17th.

www.fgb6.org