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May 30, 2010 at 8:40 pm

Monday 05/31/10

WOD:

“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.

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.

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.

“Murph” first appeard on the CrossFit.com site just 1 1/2 months after LT Murphy’s death. Compare your time to those who performed it on the day it was released(8/28/05) and post to comments.

Why Hero WODs?

This article written by Russell Berger does a great job of explaining why CrossFit HQ releases Hero WODs. The author also explains the mindset that you should adopt when you attempt one of these gruelling WODs. Remember that today, and any other day we program a Hero WOD, is about much more than a great workout. It’s about honoring the life and sacrifice of a true hero in the most fitting way a CrossFitter can…blood, sweat and tears.

Most recent comments

What a great WOD!!!. Honored to have been able to participate in the ‘Murph’ WOD this memorial day. Proud to have finished. The energy and effort by all was amazing. Way to go everyone…..

Posted by: hal 10:28 pm on June 1st, 2010
Nice work Scott, that’s a tough one to grind out solo.

UNBELIEVABLE turnout this morning. Very exciting and humbling at the same time. Tony, thanks for letting me use the vest. Need to get one that fits me a little better so that I’m not giving myself CPR during the run. Finished in 45:15, which is about 30 seconds slower than last time when I was wearing a 14# vest.

Posted by: Dan H 1:41 pm on May 31st, 2010
Incredible workout! It was a great honor to witness the energy in the box…..truly amazing effort by all in honor of Memorial Day!

Posted by: Emily 1:28 pm on May 31st, 2010
56:14 self motivated and no partitioning. (missed that part)

I was there in spirit!!

Sounds like I missed a great Day in the Box

Posted by: Scott 12:15 pm on May 31st, 2010
Yeah that was definitely awesome to see so many people at the gym today. I must say that workout kicked my butt!

Posted by: Nate 11:56 am on May 31st, 2010
Amazing WOD today! It was so great to see such a large group tackle this one.

Posted by: Brandi 11:19 am on May 31st, 2010