Archive For: hero

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.

Saluting a Hero: “LUKE”

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Staff Sergeant Leon H. Lucas, Jr. was born in September, 1978. He was killed on August 1st, 2011, while conducting combat operations in Afghanistan while serving on his fourth deployment in the United States Marine Corps. He leaves behind his parents and three sisters, and a wife and three sons.

from CrossFit.com:

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

“LUKE”

for time:
400m run
15 clean & jerks, 70/50kg
30 toes-to-bar
400m run
45 wall ball, 20/14#
400m run
45 kettlebell swings, 24/16kg
400m run
30 ring dips
400m run
15 barbell lunges, 70/50kg
400m run

To learn more about Staff Sgt. Lucas Jr. there is a moving video here and a tribute Facebook community here.

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Hero Friday 2/13: Luke

For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters