Today We Honor Our Fallen Military

Today we honor all those in our military who have paid the ultimate sacrifice for our freedom. We think of them, their families and friends they leave behind. We push harder today so that we may show our gratitude for their life.

Today we have one workout. This is very atypical for us and your programming, but it’s an occasion. It’s a Hero WOD. Other than D.T. (Timothy Davis) who you do a lot in various fashions, Murph is one of your first Hero WODs.

Today, Memorial Day, we honor all of our military who didn’t make it back; who lost their lives in the line of duty; who left family and friends behind. We thank them for their service, we pray they know how much their service means to us, and do this workout in honor of them…all of them.

The workout we are doing today is in honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

From CrossFit Headquarters, where this workout was first posted:  “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.”

The FULL version of Murph is often unachievable “by mere mortals like us” 🙂 It does like this:

With a weighted vest: men 20#, women 14-10#
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Today we will have several versions set up to challenge each of you in teams of two to three. (Ed and I will be doing Murph this morning as a team too, splitting the reps).  Murph can be a dangerous workout because of the volume if you’re not conditioned for it. This is why we’ll scale back the reps a bit and use teams to help reduce the risk. Don’t worry, we have each of you in our sights!

Push hard today, team. We do this for a very important cause.