WOD
“Murph”
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ Today is the 5 year anniversary.
Important July 4th weekend schedule:
No Free Saturday Workout on the 3rd
Monday we will be holding a 9-11 open gym, all other regularly scheduled classes are closed. Have a safe and very fun July 4th!
Look us up
Really like the hero workouts – this one will be an honor….RIP Lieutenant Murphy
FML… No complaining during hero WODs…
super.
Is there a scale on this one? You know, other than not wearing a 20# vest.
http://library.crossfit.com/free/pdf/CFJ_Berger_Fallen.pdf
“For those of us who undertake these physical tests, the
psychological effects of performing a Hero workout are
tremendous. It’s easy to treat these prescriptions as
any workout of the day, but for those who take the time
to learn about the heroes they honor, the WODs can
become as spiritual and emotionally demanding as they
are physically grueling.
When keeping the stories behind the real-life heroes in
mind, slowing down during a Hero workout becomes
harder to justify. When the pain of pushing harder
becomes too great, I am reminded of the sacrifice these
men made for my freedom, and my struggle becomes
laughable. And when I compare my temporary suffering
to the lifelong sorrow felt by the grieving families of these
men, dropping the bar becomes an embarrassment to
my country.
The Hero workout is more than a test of physical ability.
It bridges the gap between the body and the mind,
emotion and experience, and gives us the chance to do
more than just remember our soldiers. It gives us the
chance to sweat, bleed, suffer and grieve for our fallen
heroes one rep at a time.”
Amazing work by the morning crew. I think the moment of the morning was looking over to find Natalie doing air squats while unraveling and taping up her hands. Multitasking at its finest.
I really appreciate that these heroes’ stories are told before the workout. It would be easy to gloss over. Taking that little bit of time does make the experience seem more meaningful. I had to smile this morning when I realized everyone in the room had on the same look of determination and solemnity. Love that team energy!
I knew Murph had kicked my butt when I found myself sitting down in the shower to wash my hair. (Reminded me of dance team camp.)
46:27/800 m instead of the mile. 8 rounds of 10 pullups (2 purp band), 20 pushups (knees), 30 squats. Threw an extra 10 pullups in on one of the rounds.
Thanks Maggie for the encouragement during the run!
an appropriate song for this workout…
metallica – let’s dance
There is no doubt that Lt. Murphy was hard core! I almost lost everything I ate all weekend by the end of this.
This WOD is nothing compared to what our men and women go thru for us and our freedom. Puts things into perspective….
There is a great book on Operation Redwing that I would highly recommend. It is by Marcus Luttrell and aptly named “Lone Survivor” as he was the only guy to make it out of the firefight that killed Lt. Murphy and 19 others. http://tinyurl.com/244u58n
40:55 without the vest.
sick. Nice work, Mente. My goal is sub-1 hour.
Thanks man, noon class was on fire, it was great working out with those guys.
Felt really neat after the workout when someone pointed out people all over the country were doing this same one today.
LOL, Casey. ME TOO.
My partner, Patrick was in the USAF Special Forces. His unit was captured by the Iraqi army 5 years ago. He was tortured brutally for weeks on end.
Fortunately, his unit was rescued. He is sitting beside me today on our couch watching TV with me as I write this.
The doctors told him he would not be able to walk again. He showed them they did not know what he was made of. He is an amazing man. He is my hero.
Steven, wow. Sounds like Patrick is an inspiration for us all. Patrick, thank you for your service and sacrifice. Your dedication makes me proud to be an American.
Great work to everyone today. It is a testament to the esteem and honor in which we hold our heroes that we all leave it all on the mats in their memory.
44:52 (no vest)
Pop the green smoke and bring the rain. RIP Lt. Murphy and Spartan 01
Whew, that was rough but nobody in the 6:30 p.m. class gave up. It was inspiring to see…thanks for the encouragement everyone.
62:30…RXd (no vest).
I just consumed two burgers (no bun) with grilled onions and a pile of sweet potato fries. I’m still hungry. May eat my foot next.
What a great workout. Brutal, but great to accomplish. 52:15 no vest. Thanks to Chris White for running me in on the last lap.
57:13 with vest. I am humbled.