Memorial Day Murph

 In The Daily WOD

WOD 120528

“Almost Murph” (6am, Noon Classes)
800m Run
25 Pull Ups
50 Push Ups
75 Squats
800m Run

“Murph” (7am, 2pm)
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Please remember, this is a very hard, long, demanding workout. If you are unable to complete it as prescribed, please scale appropriately.

For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got body armor or a twenty pound vest, wear it.There are many variations available, so anyone can do their own version of Murph. Do not be discouraged if you can’t do the entire workout (Not many can). The idea is to challenge yourself and do a little more a little faster every year.

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satelite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severly injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”.  For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service menber to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam

Lt Murphy had a favorite workout he would do to prepare for his deployments. He was an avid Crossfitter and would make sure he wore his body armor for this workout, which he started calling “Body Armor” After his death, the crossfit community renamed it, it would now be referred to as “Murph”. A very demanding workout had just been given a name, and a soul.

This is THE HERO wod of them all. Not only to remember Lieutenant Murphy, but all of our fallen soldiers who have fought for our freedom. God bless you all.

Recent Posts
Showing 0 comments
  • Shelley
    Reply

    67:50..rings, knee pushups..hard workout..never forget our heros.

  • Sean
    Reply

    A heartfelt “Thank You” goes out to all of the past, present, and future servicemen of CFL. We thank you for serving, and we are glad to serve you.

  • Chad West
    Reply

    “Almost Murph” RX 17:50 (vest during run only)

  • Jeff
    Reply

    69:45 with assisted pullups at about 30.
    Great workout, great way to honor our fallen heroes.

  • Sean
    Reply

    66:20 RX. Murphy, you sir, we’re a beast!

  • Tara
    Reply

    71:30 “Murph”
    (red and purple bands, knee push ups)

  • Grant
    Reply

    Thanks Murphy for your sacrifice! Let us never forget.

    “Almost Murph”- 20:16 Rx + 25# vest

  • Marvel Arroliga
    Reply

    creative examples, thankf for sharing.

  • Monroe Pellow
    Reply

    To select a great domain name is definitely important; I’ve to agree along with you there. It’s definitely important for SEO.

  • Carl Kuberski
    Reply

    I am in! ! ! I’ve been looking to get a way to add spark back to my teaching. I truly love my job but worry that the students I teach not being “techy enough” when they leave me each summer. I wonder if I did enough to help them be successful in their futures. So, I am in and that i glance forward to a fantastic journey.

  • Rhiannon Cherebin
    Reply

    An extremely helpful Blog you have here with lots of excellent information. Thanks

  • Leslie Boileau
    Reply

    then u guys hv to check this

  • Omar Alexaki
    Reply

    I need to locate a place in North America to obtain Liquid Photopolymer, suggestions?

  • Margret Kassell
    Reply

    many thanks, I believe your visitors could possibly want significantly more content similar to this carry on the fantastic work.

  • Dion Lefever
    Reply

    just for fun I cobbled together a python example

  • Ollie Forero
    Reply

    Very inspiring list of business cards.
    I agree with Jake that sometimes it’s better to have got a bit more conservative card (like a backup).

  • Noemi Rosser
    Reply

    I like your blog.. quite good colors & theme. Did you create this web page yourself or did you hire someone to do it for you? Plz reply as I’m looking to create my own blog and would like to obtain out where u got this from. appreciate it

  • Kayce Elbertson
    Reply

    I’ve been surfing on-line more than 3 hours as of late, yet I by no means discovered any attention-grabbing article like yours. It is attractive price sufficient for me. In my view, if all webmasters and bloggers made superior material material as you did, the net can be a lot more useful than ever before. Many many thanks for this publish, could you compose a adhere to up portion possibly? I understand people just like me personally may possibly enjoy it! Outstanding, what a fantastic useful write-up. When you think you’ll be creating another in this particular subject? Please put me on the list if possible.

  • Jonna Marose
    Reply

    Why would real time matter for unfollows?

  • Kindra Hofer
    Reply

    pinterest name- julieann r

  • Hobert Sundman
    Reply

    A really superior list Eric!

  • Benjamin Christo
    Reply

    Really Great ! I think Google should seem forward to it. They can opt for the same look and feel for brand pages in order to bring innovation.

  • Keren Cussen
    Reply

    amazing pictures tammy….

  • Donette Lendt
    Reply

    The NAZI has spoken. He will rot in hell.

  • Cristi Leemans
    Reply

    I actually assumed Pinterest was a great site to exchange recipes and craft ideas… as soon as it becomes just another marketplace, I am out. Not interested.

  • Tori Gahring
    Reply

    Image the Music is brilliant. That image is mindblowing! Love it.

Leave a Comment