Daily WOD – May 31, 2021

LT Michael Murphy

“Body Armor” aka “Murph”

Complete for time:

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

Rx = 20/10 weight vest

History of Murph: “Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, of Patchogue, N.Y., who was killed in Afghanistan on 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:

  • You must start and end with the run, but you can split up the pull ups, push ups, and squats as desired. Common rep schemes are: 20 rounds of 5 pull-ups, 10 push-ups, 15 squats; or 25 rounds of 4 pull ups, 8 push-ups, 12 squats.
  • As prescribed, the workout calls for a 20/10# weight vest. (If you do not wear a weight vest, please record your results as scaled.) We have a limited number of vests available first come first serve.
  • Classes are 75 minutes with a 15 minute “buffer” between classes. Please pick a version of the WOD that allows you to finish in about an hour. There will be a 60-minute time cap to get out the door for your second run, and the clock will run until 75 minutes.
  • Compare results to the past several Memorial Days, 200525, 190527, 180528.

Scaling Notes:

  • Most individuals do not wear a weight vest, so that is the first scale to consider.
  • Another popular scale is to complete exactly half of the distances and reps. (800m run, 50 pull ups, 100 push ups, 150 squats, 800m run.) “Half Murph” usually takes 20-40 minutes.
  • You are welcome to tackle this workout with a partner, sharing all reps between the two.
  • Jumping pull ups will not be allowed; please sub ring rows instead.

Equipment Notes: For this WOD only, we’ve added 5 workout stations along the wood wall. They are equipped with RINGS and do not have access to pull-ups bars. We ask that the first 5 athletes in the door who plan to use ring rows please fill in along the wood wall!  On a related note, 3 of the spots along the far wall do not have rings.

Community Notes: Happy Birthday Coach Kehl!


This Post Has 3 Comments

  1. Pugh

    Pugh and Jon Herting
    20 lb vest for 1st run only
    5-10-15 rep scheme.

    1. ICA admin

      Way to put in the work fellas!

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