Memorial day “Murph”

Posted by on May 27, 2012

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 satelite 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, severly 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 menber to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam

Lt Murphy had a favorite workout he would do to prepare for his deployments. He was an avid Crossfitter and would make sure he wore his body armor for this workout, which he started calling “Body Armor” After his death, the crossfit community renamed it, it would now be referred to as “Murph”. A very demanding workout had just been given a name, and a soul.

“Murph” consists of the following:
1 Mile Run to start
100 Pull-ups
200 Push-ups
300 Squats
1 mile run to finish

For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got body armor or a twenty pound vest, wear it.

There are many variations available, so anyone can do their own version of Murph. Do not be discouraged if you can’t do the entire workout (Not many can). The idea is to challenge yourself and do a little more a little faster every year.

T-shirt order:
Since we have been so busy with work and Regoinals we did not have a chance to set up for Memorial day Murph 2012. For those who would like a MDM T-shirt, I will put up a sign up sheet on the door and will place the order at the end of the WOD. Please make sure you put down shirt size, color (Black, green), and style (men or women’s). Tshirts are $35.00 with shipping and handling. CFDF will be doing this WOD every year.

Shirts come in the following colors and sizes:

Men’s sizes : S, M, L, XL, XXL, XXXL, (Colors) Charcoal or Green.
Women’s sizes: S, M, L, XL, XXL. (Color): Green Only

Here is a link:

Last modified on May 29, 2012

Categories: CrossFit

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2 Responses to “Memorial day “Murph””

  1. Lisa Says:

    This may call for some superhero socks to help me through this HERO WOD!!

  2. Chris Says:

    Great job to everyone doing Murph today!!
    It was an incredible display of honor and respect to one of our countries “TRUE” Hero.

    Thank you to Hung and Michelle for leading us all in bettering ourselves. We Love You Both!!

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