“MURPH”
For Time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
Partition the pull-ups, push-ups and squats as needed. Start and end with a 1 mile run. If you have a 20lb vest or body armor, wear it.
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In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.
The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said “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.”
“Murph” has become one of the most famous CrossFit workouts, globally, especially as a tribute on U.S. Memorial Day (the last Monday of May), when the workout is sometimes referred to as “Memorial Day Murph”.
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Home WOD
For Time:
10 Rounds of:
200m Run
5 Rows / Chair Rows
10 Push-ups
15 Air Squats
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