Run 1 mile (1600m)
300 Air Squats
Run 1 mile
* If you have a 20# Vest or Body Armor wear it. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 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.
Photo by @robcwilson
Today was our 7th annual Murph honoring our fallen veterans with “Memorial Day Murph”. There were 50 of us who came in and honored our heroes. Thanks to all who came and supported one another and pushed through a tough workout. Thank you to all who served and never forget all who made the ultimate sacrifice for our freedoms.
Who was “Murph”? He was a Hero and Navy Seal who received the Medal of Honor for gallantry in action during Operation Red Wings. LT Murphy died while leading his team and risking his personal safety repeatedly to call for support for his team while involved in a heavy ambush by Taliban forces. The battle claimed the lives of 11 Navy SEALs and 8 US Army Nightstalkers from TF 160 SOAR. Three of the CrossFit Hero WOD’s are dedicated to three of those fallen (JT, Murph and Michael).
If you wanted to buy the shirt or tank still then go here.
Read up on the background of this Hero workout: