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Memorial Day Murph

On Memorial Day, it is tradition for my Crossfit gym to do the classic HERO WOD, “Murph.” This workout is named after Michael Murphy, whose story you should familiarize yourself with. It is easily accessible, both in book form as well as in recent movie form.

Here is the workout as described by the Crossfit site:

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


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.

I completed this workout in 49 minutes, about 6 minutes faster than a year ago. I substituted the squats with medicine ball crunches, and did ring rows instead of strict pull-ups.