Daily WOD – May 29, 2017

“Body Armor” aka “Murph”

Complete for time:

• 1 mile run
• 100 pull ups
• 200 push ups
• 300 squats
• 1 mile run

History of Murph: “Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005, at the age of 29. Murphy graduated from Pennsylvania State University and was accepted to multiple law schools, but decided he could do more for his country as one of the Navy’s elite SEALS.  This workout was created by Murphy and was one of his favorites; he’d named it ‘Body Armor.’ It first appeared on the CrossFit site after his death, on 18 August 2005.

On June 28, 2005, the day he was killed, Murphy was leading a SEAL team in northeastern Afghanistan looking for the commander of a group of insurgents known as the Mountain Tigers. Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside in Afghanistan’s Kunar Province. In a last-ditch effort to save his team, Murphy pulled out his satellite phone, walked into a clearing to get reception and called for reinforcements as a fusillade of bullets ricocheted around him. One of the bullets hit him in the stomach, but he finished the call and even signed off, “Roger that, thank you,” before continuing battle. (If it sounds familiar, it’s because Murphy’s heroism is documented in, “Lone Survivor,” written by fellow SEAL Marcus Luttrell.)

Today we perform this hero WOD in honor of all the men and women who have died serving our country in the U.S. Armed Forces.

WOD Notes:

• There will be no coach-led warm up tomorrow, so please show up at least 15 minutes before your heat time to get ready. The time you signed up for in Wellness Living is the time your heat kicks off.
• This workout calls for a 20/10# weight vest. We have a limited number of vests available first come first serve.
• You must start and end with the run, but you can split up the pull ups, push ups, and squats as desired. (i.e. 20 rounds of 5 pull ups, 10 push ups, and 15 squats.)
• Compare results to last Memorial Day 160530.

Scaling Notes: The full version of this WOD takes about an hour. As always, we encourage scaling to your abilities. A great scale for this workout is to complete exactly half of the distances and reps. (800m run, 50 pull ups, 100 push ups, 150 squats, 800m run.) This scale usually takes 20-40 minutes. Another scale is to tackle this workout out with a partner, sharing all reps between the two. Jumping pull ups will not be allowed, and bands are discouraged… please sub ring rows instead.

Community Notes: Happy birthday Austin!