Archive For: hero workout

Saluting a Hero: Murph

One of the most infamous, yet beloved workouts in the CrossFit arsenal is Murph. It is named for Navy SEAL Lieutenant Michael Patrick Murphy of Patchogue, N.Y. Lieutenant Murphy called this workout “Body of Armor” and completed it while wearing a 25-pound flank jacket. To this day the SEALS continue to teach cadets the grueling workout he invented.

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Lieutenant Murphy lost his life at age 29 during a capture or kill mission in June 2005 targeting a Taliban leader hiding in the hills of the Kunar Province in Afghanistan. In an effort to call for backup, he abandoned cover behind enemy lines and was gunned down. On Independence Day his body was recovered and he was posthumously honored with 14 service medals, including the Congressional Medal of Honor. He was only the fourth Navy recipient of this prestigious award since the Vietnam war, and the first member of the armed forces to receive this honor for service in Afghanistan.

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ABOVE: President George W. Bush presents the Medal of Honor to Dan and Maureen Murphy, parents of Lt. Michael P. Murphy in 2007. White House photo by Joyce N. Boghosian.

Test Friday 4/17

“MURPH” for time: 1mile run 100 pullups 200 pushups 300 squats 1 mile run Partition the pullups, pushups, and squats as you wish. Popular methods include rounds of 5pushups/5pullups/5pushups/15squats, 5pullups/10pushups/15squats, and 10pushups/10pullups/30squats. It all depends on your pushup stamina! Start and end with the mile run. If you have body armor or a weight vest, wear it. Post time and strategies to comments!

Volume Thursday 12/11

STRENGTH

thruster 3×3

CONDITIONING

1/2 “WILMOT”

3 rounds for time:
50 squats
25 ring dips

Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, AB, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan. He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

Volume Thursday 12/11

STRENGTH

thruster 3×3

CONDITIONING

1/2 “WILMOT”

3 rounds for time:
50 squats
25 ring dips

Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, AB, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan. He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

Max Friday 11/28

“TOMMY MAC”

2 rounds for time:
12 burpees
12 thrusters
12 burpees
12 power snatches
12 burpees
12 push jerks
12 burpees
12 hang squat cleans
12 burpees
12 overhead squats

Rx = 52/34kg