Monday, May 26, 2014

2014 Memorial Day "Murph"

It's a CrossFit tradition & it seems to be becoming more & more of a Navy SEAL tradition as well. Today, we did a Hero WOD, a workout dedicated to honor "Murph", LT Michael Murphy, USN (SEAL), for giving his life to try to save his teammates from almost certain death. The only surviving team member from that mission is Marcus Luttrell, who recounts the events of Operation Red Wings & the heroic actions of Murph in the book & movie, "The Lone Survivor." Today, we honor Murph & all those who have given their lives in service to this country. During today's workout, the goal wasn't to get the best score or to set a new record, it was to experience just a taste of what it's like to be hurt & to keep going, because that's what they did & why they are remembered & not with us today...

"Murph"
For time:
....Run, 1 mile
....Pull ups, 100 reps
....Push ups, 200 reps
....Air squats, 300 reps
....Run, 1 mile
Partition the pull-ups, push-ups, & squats as needed. Start & finish with a mile run. If you've got a 20# vest or body armor, wear it. Time cap is 60 minutes. Post time.