22
May
By: 321go Leave a Comment

For Memorial Day we will be doing Murph!  Centerville CrossFit has done this for the past 5 years and we hope that you will join us! We will be honoring all of the fallen military members with this hard workout.  We will only have 1 class Monday May, 27th at 10am.  All other classes will be canceled.

“Murph” consists of:

1 Mile Run

100 Pull ups

200 Push ups

300 Squats

1 Mile Run

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

Do not be discouraged if you can’t do the entire workout (Not many can). Anyone can do their own version of Murph. The idea is to challenge yourself and do a little more a little faster every year.

About Michael Murphy
June 28th, 2005

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satellite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severely injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service member to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam.

Lt Murphy had a favorite workout he would do to prepare for his deployments. He would make sure he wore his body armor for this workout, which he started calling “Body Armor” After his death, it was renamed and would now be referred to as “Murph”. A very demanding workout had just been given a name, and a soul.

Wednesday WOD

Strict Press

4×5 Btw. 60-70%

3×3-75-80%

+

AMRAP 10 min

5 pull ups

10 push ups

15 squats

+

Weighted step ups (BB in front rack)

30 sec on, 30 sec off x4

 

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