Memorial Day Murph

Today we honor the men and women who have lost their lives fighting for our freedoms. The CrossFit community usually does the Hero WOD named “Murph” after LT. Michael P. Murphy.

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satellite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severely injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service member to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam.
Memorial Day Murph

As we remember and honor those that have given the greatest sacrifice, we push ourselves a little harder today.

Good flag placement!



  • 1 Mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1 Mile Run

*Partition the pull-ups, push-ups, and squats as needed. It is recommended to do 20 rounds of “Cindy” by doing 5 pull-ups, 10 push-ups, and 15 air squats per round. Start and finish with a mile run. If you’ve got body armor or a twenty pound vest, wear it.

Our mile loop is actually about 1.05 miles, so we worked extra hard! I finished my first run in 6:42, which is about a 6:22 mile, reaching my goal of sub 6:30! The heat and humidity were brutal today. My total time was 44:26 and that second run probably took about 8 minutes. I was dying and could tell I was dehydrated at that point even though I drank nearly an entire 24 oz bottle of water during the WOD. I did end up expanding a blister I formed during yesterday’s workout. At least it hasn’t ripped open, so it should heal faster. All sets of pull-ups and push-ups were done unbroken, and quite a few of the squat sets were as well.

We had 30 people show up on a holiday to do one of the hardest workouts in CrossFit. That’s amazing. I’m so proud to be a member of this community. After the workout, Survival Fitness held a Paleo BBQ, which was perfect since most of us are participating in the Paleo Challenge. Great food with great people. Here’s a look at the T-shirts you get for donating.

Memorial Day Murph 2012 T-Shirt Front
Memorial Day Murph 2012 T-Shirt Back

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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