Daily WOD – May 28, 2018

“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 join CrossFit affiliates around the country who are performing this hero WOD in honor of the men and women who have died serving our country in the U.S. Armed Forces.

WOD Notes:

• This workout calls for a 20/10# weight vest. We have a limited number of vests available on a first come first serve basis. Please do not wear a vest if you are modifying or this is your first time doing Murph.
• The workout must start and end with the run, but you can split up the pull ups, push ups, and squats as desired. The most common rep scheme is probably 20 rounds of 5 pull ups, 10 push ups, and 15 squats.
• Compare results to last Memorial Day 170529.

Scaling Notes: The full version of this WOD takes about an hour. A great scale is to complete exactly half of the distances and reps. (800m run, 50 pull ups, 100 push ups, 150 squats, 800m run.) This usually takes 20-40 minutes. Another option 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.

Schedule Notes:

• Please sign up for a heat time to ensure we space ourselves out! Heats run every 30 minutes from 7:30am until 10:00am.
• The time you sign up for is the time your heat kicks off. Please show up at least 15 minutes early to get ready.
• There is no coach-led warm up or instruction tomorrow. We will be available to answer questions, oversee member safety, and kick off the heats.
• If you are in the 10:00am heat, please pick a version of the workout that will allow you to finish by 11:00am.