Endurance Blog

Spike K9

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  • By Liz Bates, Public Relations Intern (Whoop!! Whoop!!)
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Spike K9

Thank you Crossfit Unparalleled for having us. Liz even finished “Randy” in 5:45 after already completing three previous WODs. That’s a whole minute PR for Liz!! A good time is 6:00 and only 50% of people can get below that time. She’s not sure how she did it but she remembered who Randy was but also was thinking of Spike. Spike doesn’t have a Hero WOD dedicated to him but she did 12 Heroes for him. Thank you for a memorable day. We also had the opportunity to get a lot of folks the right gear that was right for them. We appreciate letting us get your members, friends, family and neighbors what they needed to prevent injury, crush workouts and be comfortable doing it.

2nd Annual Endur the Burpee Challenge 2018

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2nd Annual Endur the Burpee Challenge 2018

Burpees are one of those movements you love or hate! But hate them or love them the burpee is an effective exercises that will build overall strength and challenge your cardiovascular system all at the same time. What is great about burpees…you can do them anyway and it will work your entire body for an overall workout. This 30-day challenge is for everyone at any level, we want everyone to participate. Here are the ways to complete burpees at all levels:

Level 1: Beast Burpee
1. Stand straight, feet at shoulder width.
2. Go down to a squat position.
3. As soon as you reach the squat position, quickly thrust out your legs and bring your arms down so you’re in a pushup / press up position. Chest must touch the ground. (Optional) Do a pushup/ press up.
4. Quickly bring your legs back in and get back into the squat position.
5. Jump as high as you can, both feet must leave the ground and hands must go above your head. Once you land, get back into a squat position and repeat the steps above.

Level 2: Basic Burpee
1. Stand straight, feet at shoulder width.
2. Go down to a squat position.
3. When you reach the squat position, step back with one leg into a plank position.
4. Worm into a pushup.
5. Step back into a squat position.
6. Hands must clap above your head.

What will I WIN?
Each athlete who completes the entire 30 day challenge will win: Endur the Burpee Challenge I completed 1300 Burpees in 30 days Challenge Tee Shirt. (Shipping not included)
Person with the fastest final time on day 30 will WIN: $100.00 Gift Card to Endurance Apparel and Gear

To enter:
1. Like the event on Facebook.
2. SMS Endurance will your email and contact info
3. Endurance will email you the waiver to sign – you MUST sign the waive and return it NLT June 28, 2018.

We will need:
• Need Tee shirt size
• Sign waiver and emailed back NLT June 28, 2018
• Once the waiver has been returned you will receive an email confirming you are in the challenge.

The Burpee Challenge is available to only 30 athletes who return the signed waiver on time.

1. You must sign and return the waiver NLT June 28, 2018
2. Challenge will start July 1, 2018 – Final day is July 30, 2018
3. Final video MUST be posted NLT July 30, 2017 11:59pm
4. You will need to download an app to record your burpees – you must use this app only to submit your burpee videos daily. All videos must have a counter on the video or in the background.
5. Complete the burpees as scheduled.
6. Complete the burpees as prescribed in rules, (see rules or video for details)
7. You must post your completed burpees DAILY to Facebook. Tagging both @enduranceapparelandgear, @kaizen_private_training and @fenomironeater, make sure you hastag #endurtheburpeechallenge2018
8. If you do not post the video app daily and tag @enduranceapparelandgear, @kaizen_private_training and @fenomironeater, make sure you hashtag #endurtheburpeechallenge2018 you will be removed from the challenge.
9. Complete all 30 days of the challenge
10. Be sure to check with your doctor before you start any new exercise regimen.
11. Use proper form for best results and prevent injury.
12. Decide how many burpees you want to do at a time. You do not have to complete the burpees unbroken. DO NOT compromise form and risk injury.
13. No purchase necessary
14. Free to enter

Do I need to complete all the burpees unbroken?
No! We recommend sets of 10, form is most important to avoid injury.

Does it cost anything to enter?
No the challenge is FREE!

How soon should I enter the challenge?
ASAP – the deadline to return the waiver signed and be entered into the challenge is June 29, 2018. This challenge is only open to the first 30 athletes to return their waiver on time.

How do I WIN?
See Rules for details.

What will I win?
All athletes who complete the challenge as the rules follow will win an awesome tee shirt (does not include shipping). The person with the fastest time to complete all 100 burpees will win a $100.00 gift card from Endurance Apparel and Gear, $50.00 Gift Card from Fenom Iron Eater, 1 hour personal training with Kaizen Private Training!

What if you have a tie?
The tie breaker will be all times added up for an average of the fastest time over 30 days.

Do I need to live in Virginia to enter?
No, everyone all around is welcome to join the completion. $7.95 shipping charge will apply to all those who complete the challenge to receive the awesome tee shirt who live in the US. Additional shipping charges for overseas.

How many burpees do I do each day?
Day 1 = 5
Day 2 = 10
Day 3 = 15
Day 4 = 20
Day 5 = Rest Day
Day 6 = 20
Day 7 = 25
Day 8 = 30
Day 9 = 35
Day 10 = Rest Day Enjoy it
Day 11 = 35
Day 12 = 40
Day 13 = 45
Day 14 = 50
Day 15 = Rest Day You Deserve it
Day 16 = 50
Day 17 = 55
Day 18 = 60
Day 19 = 65
Day 20 = Rest Day Almost done
Day 21 = 65
Day 22 = 70
Day 23 = 75
Day 24 = 80
Day 25 = Rest Day by now you are a professional
Day 26 = 80
Day 27 = 85
Day 28 = 90
Day 29 = 95
DAY 30 = 100 – You made it – This is your Final Day!
Total 1300 Burpees!


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  • By Liz Bates, Public Relations Intern (Whoop!! Whoop!!)
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On May 16th, 2014 a speech was given by Navy SEAL Admiral William H. McRaven on his 10 life lessons that could help change the world. He talked about how the average American meets 10,000 people in their life time and if we only change the lives of 10, we could eventually change the world forever. This concept is something that resonates with me. I had the pleasure of witnessing lives being changed first hand on Memorial Day 2018 at Compound Crossfit.

Hampton Roads Murph Events

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Hampton Roads Murph Events

#murph can be performed in more ways than just the traditional order. This Hero WOD isn’t about being the fastest, but honoring the Fallen. Here are a few tips to scale Murph:

a. Grab and partner and split all of the events.
b. Scale and do half of each event
c. Make it like a chipper; 20 RDS of 160m Run, 5 pull ups, 10 push ups, 15 air squats
Or 1 mile run, 20 RDS, 5 pull ups, 10 pushups, 15 air squats
d. Don’t have pull ups? Do banded pull ups or ring rows.
e. Don’t have pushups? Do box pushups or knee pushups.

Remember Murph is about #UNYTE bringing a community together. #tiptuesday #murphweek #enduranceapparelandgear #crossfituntamed #crossfit #mdm #merica #memorialdaymurph #shoplocal

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

The "Murph" Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said "This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is."

"Murph" has become one of the most famous CrossFit workouts, especially popular as a tribute on Memorial Day in the US, when the workout is often referred to as "Memorial Day Murph."

The workout, as prescribed ("Rx"), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging "Rx+" version of the workout some athletes do the work un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.). The workout first appeared in the CrossFit Games championships in 2015 (athletes partitioned the work), then again in 2016 (athletes were required to do it unpartitioned).