071012 FRIDAY – “Honoring Murph”


Lt. Michael Murphy was recently awarded The Medal of Honor – the 1st for combat in Afghanistan. Murph was an avid CrossFitter. A “Hero” workout was created in his honor and is today’s CF wod. Read more about Murph and his SEAL Team below. MURPH

0600h WOD: Honoring Murph

For time:

800m Run

50 Pull Ups

100 Push Ups

200 Squats

800m Run

Post time to comments.

Note: This is about 1/2 of an actual Murph wod. We’ll get there soon!


Article: SEAL to get posthumous Medal of Honor

By Frank Eltman, Associated Press Writer

News Fuze

Article Launched:10/11/2007 02:05:20 PM PDT

GARDEN CITY, N.Y.—A Navy SEAL who was killed while leading a reconnaissance mission in Afghanistan will receive the nation’s highest military award, the Medal of Honor.

Lt. Michael P. Murphy, 29, of Patchogue on Long Island, is the first Medal of Honor recipient for combat in Afghanistan, the Navy said in a statement Thursday.

In late June 2005, Murphy led a four-man reconnaissance mission east of Asadabad trying to find a key Taliban leader in advance of a mission to capture or destroy the local militia leadership. Taliban sympathizers alerted fighters to the SEALs’ positions, and the four men were quickly outnumbered and came under fire, the Navy said.

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  • Craig

    In the rain!

    Burton 20:10 nailed it.
    Craig 22:10
    Kellie 23:50 (sub 800m run/ band pu)
    Jimmy 27:50
    Matt 29:05 (we think he did a few sets!)
    Deya 28:15 (band pu)
    Charmain 22:30 (band pu)

  • J Jones

    You read my mind Craig. I was going to post the exact same picture and a bit about Murph today. I am sorry I didn’t make it (no sleep last night).

    Nice modification BTW.

  • Mike Erickson

    First try at Murph:

    1 mile run (jog)(<12 min)
    10 x (5 pull-ups, 10 push-ups, 15 squats)(~20 min)
    1 mile run (jog, walk). (~15 min)
    47 minutes.

    This will be my favorite workout. My goal(within a year) is to finish, as prescribed, including the 20 lb vest, in less than one hour.

    Tired today.