Monday 05.27.2019

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“No greater love than this, that he lay down his life for his friends.”
–John 15:16

Today, on our Nationally Observed Memorial Day, we honor the memories of our fallen comrades by coming together to endure the grueling HERO WOD called ‘MURPH’; named after Navy Seal Medal of Honor recipient 1st Lt. Michael Patrick Murphy.

**MEMORIAL DAY “MURPH” heats @ 10 & 11 am**


Warm-up Drills
I. Run 2/400m
II. 2-3 Rounds for quality of
3 x Pull-ups (or scaled movement)
5 x Push-ups
7 x Air Squats (slow negative, wall & bench therapy)
III. Dynamic Mobility & Yoga Drills
IV. Static Mobility (bands, rig, wall)

For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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

Post times to comments.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Scaling for overall training volume and movement substitutions will be covered during the Whiteboard Pre-Training Brief.

Post time to comments.


The following Write-up Courtesy of Box Magazine; full link available HERE.

Read on regarding the special Significance of this Hero WOD and its solemn place on Memorial Day.

–‘MURPH’ is named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005. He was 29-years-old. After graduating from Penn State University in 1998, Murphy rejected offers to attend law school and instead accepted a commission in the United States Navy and became a SEAL in July 2002. For a man whose nickname was ‘The Protector’, the decision made perfect sense. In fact, when Murphy was in the 8th grade, he was suspended from school for fighting with bullies that were trying to shove a special needs child into a locker. And Gary Williams, author of “Seal of Honor,” a biography of Murphy, recounts a story where Murphy protected a homeless man who was collecting cans from a gang of thugs.

Navy_SEALs_in_Afghanistan_prior_to_Red_WingIn early 2005 Murphy was assigned to SEAL Delivery Vehicle Team ONE as officer in charge of Alpha Platoon and deployed to Afghanistan. In June of that year, Murphy was leading a four-man reconnaissance team in Kunar province as part of a counter-insurgent mission (the other men in Murphy’s team were Danny Dietz, Matthew Axelson and Marcus Luttrell).

During the mission the team encountered a group of local goat herders. A discussion was held among the four SEALs regarding the rules of engagement and what they should do with the herders, who were being held at gunpoint. Eventually the men decided to release them, but not soon after the SEALs were surrounded and ambushed by an overwhelming Taliban force. Murphy, who was trying to reach HQ via satellite phone, willingly exposed himself to enemy fire by stepping into a clearing where he might get a signal to make the call. Murphy was shot in the back, but still managed to calmly complete the call for reinforcements and return to his position to continue the fight with his men. HQ sent an MH-47 Chinook helicopter to rescue the team, but while attempting to set down in rugged terrain, the helicopter was hit by a rocket-propelled grenade, killing all 16 men on board.

Murphy, Dietz, and Axelson were all killed in action. Luttrell was the only survivor and was eventually rescued after several days of wandering the mountain and being protected by the people of an Afghan village…” There is much more, please find and follow the link if you’d like to continue learning about the Murph story.

Thank you to all of our community for honoring this holiday in a profoundly special way.

**MEMORIAL DAY “MURPH” heats @ 10 & 11 am**

Samy Daghir

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