“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

If there is one CrossFit WOD that we all make sure we do once a year, it’s Murph. Hero WOD’s are not about your score or time. They are not about being the strongest or fastest. They are about more than just yourself. They are about the men and women who sacrificed their lives to protect ours. There is no better feeling than getting through a hero WOD in the name of someone who selflessly defended our daily freedoms that we, too often, take for granted.

While conducting surveillance on a mountain range in Afghanistan Lieutenant Michael Murphy and 3 other SEALS were surrounded by enemy soldiers. Their only escape was down the side of the mountain. With complete disregard for his own life, Murphy moved into a clearing so that his satellite phone could get reception and called for reinforcements. He then returned to his position to continue fighting until he died from his wounds. He was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions.

This workout was one that Lieutenant Michael Murphy’s favorites and he named it “Body Armor”. For those of you a little nervous about the volume and intensity of this workout, we can modify by doing a ½ or even ¼ Murph. Also, it is very common to partition the pull-ups, push-ups, and squats as needed. A common rep scheme is 5 pull-ups, 10 push-ups, 15 and squats. Don’t have pull-ups yet? Substitute with ring-rows just like any other WOD!

We do Murph each year on or around Memorial Day to honor Lieutenant Michael Murphy. So this year, as we enjoy a picnic with family and friends, hopefully the soreness from this workout puts a new meaning on why you’re celebrating. There is no excuse for skipping out on a hero WOD, and no better feeling than completing one.

For more on Murph, check these out:

http://www.crossfit.com/mt-archive2/000881.html