It is finally here. We have been preparing for this WOD for two months. Considered one of the longest WODs in CrossFit, Murph is the hero WOD for Memorial Day.
We will have 1 heat at 8am and 1 heat at 9:30am. Industrial Athletics will be closed the rest of the day.
LT. Michael Murphy was a United States Navy SEAL and an officer in charge of a four-man SEAL element in support of an Operation tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after being deployed in the objective area, the SEAL team came upon a group of goat herders who were first detained, but then released. It is believed that the goat herders reported the SEAL’s position to Taliban fighters.
A fierce gun battle followed with the SEAL team being grossly outnumbered and trying to defend themselves on a steep mountain face. Murphy is credited with risking his own life to save the lives of his teammates. Murphy moved out of cover and into an open area in order to transmit a call to get help for his men. He did this despite knowing that doing so would result in his death.
In remembrance of Murphy, CrossFit renamed his grueling workout “Murph.” Murphy called it “Body of Armor” and did the workout while wearing a 25-pound flack jacket. When doing a hero workout, keep in mind that it is one of remembrance. Spend a moment remembering Murphy’s sacrifice, then charge ahead to the finish line.
Industrial Athletics WOD for 5/29/2017:
“Murph”
For Time:
Run 1 Mile
100 Pullups
200 Pushups
300 Squats
Run 1 Mile
Scaling:
Platinum: As written above.
Steel:
“Murph”
For Time:
Run 1 Mile
75 Pullups (may be banded)
150 Pushups (knees)
225 Squats
Run 1 Mile
Brass:
“Murph”
For Time:
Run 1/2 Mile
50 Pullups
100 Pushups (knees)
150 Squats
Run 1/2 Mile
Bronze:
“Murph”
For Time:
Run 1 Mile
50 Ring Rows
100 Pushups (knees)
150 Squats
Run 1/2 Mile
POST MURPH.
Great turn out, on a great day. Freedom is not free!
Shout-outs.
Coach Jen; keeping us on track,helping the wife, your the best!!
John Persin; Running with me. (sub 7:00 mile)
Coach Matt; running with me. kept me under 50:00
Fireman Dave – The “Iron Chef”
Everyone else involved with set-up, food……
Jimmy C.