Hero WOD – “Murph”

There aren’t many people that know this about me, but for years I considered joining the military and sometimes when I look back I’m surprised I never did.

My great-uncle and my grandfather on my mom’s side were both in the army and I admired both of them growing up and loved seeing pictures of them in uniform and hearing about all the places they served.

My grandfather on my dad’s side was a captain of destroyers in World War II. While I never got to meet him because he passed before I was born, my dad loved telling stories of him and kept all his medals and badges framed around the house along with tons of photos of him and his men on the different ships he commanded.

With these men leading the way for our family, I felt an urge to follow in their footsteps and to defend our country, especially after 9/11, but for some reason I never did take the drive down to the recruiters office.

Although I was never in the military, to this day, I still feel a deep connection and an appreciation for those that did make the decision to join and to defend our country.

I love reading stories of their heroism and learning about who these war hero’s really were beyond their hardened shells.

I think one of my favorite parts of CrossFit is that we honor the fallen by naming workouts after them and performing them year after year in their honor.

For those of you that don’t know, traditionally, the Hero WOD Murph is performed on Memorial Day in honor of Lt. Michael Murphy.

The workout is:

For Time:

Run 1 Mile

100 Pull-Ups

200 Push-Ups

300 Air Squats

Run 1 Mile

This workout was chosen because this was Murph’s favorite workout, and he used to regularly perform it in order with his body armor on, in fact, “body armor” was his name for it before it was later named after him.

Since many of us were still returning from Del Mar on Memorial Day this year, we decided that we should still run Murph, but do it on the following Saturday (Tomorrow, June 3rd @ 8 am ONLY).

We felt that taking the opportunity to honor a fallen hero like Murph is something that should not be skipped because it wasn’t convenient for our calendars.

So, we hope that as many of you as possible can join us for this event/WOD to help us celebrate the life and sacrifice of one of our nations hero’s.

To read more about Hero WODs and the story of Michael Murphy, check out Fallen But Never Forgotten by Russell Burger on the CrossFit Journal.

Recent Posts