Memorial Day, Monday, May 28, 2012

Today we remember those who have fallen on defending the country that I call home, the United States of America. The brace men and women leave behind their families and friends to defend the rights and liberties that I can’t imagine living without. Through my involvement with CrossFit Greensboro, I completed a number of workouts commemorating fallen soldiers. These are called Hero WODs and each of them force you to physically sacrifice to show honor to a particular fallen soldier.

Today, I am posting the first Hero WOD that I completed and it is named after Navy Lieutenant Michael Murphy. Lt. Murphy was killed in Afghanistan on June 28th, 2005 and was a workout that “Murph” liked to complete (reference from For more information on the sacrifice he made please refer to this news article about the warship that was named after him.

The workout was first posted on on August 18, 2005.

Complete as quickly as possible:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

You can break up the pullups, pushups and squats as you like, but you must complete the 1 mile run before you start the bodyweight movements and finish with another complete 1 mile run. The final caveat is if you have a weight vest or body armor, you should wear it.

This workout will take a while, but remember the sacrifice on this Memorial Day and say thanks by continuing to work even when you want to quit.


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