The workout was created by Michael P. Murphy, a Navy SEAL who gave his life in Afghanistan, and later was depicted in the book and subsequent movie Lone Survivor. If you have read the book or watched the movie, you can appreciate what a man he was, but if you read further you understand that he represents all we ask out of our fighting men and women: toughness, determination, and more importantly, compassion.
It is important on hero WOD days as a coach and a veteran to remind the public what we are doing here in honouring the fallen.
After the briefing we started getting ourselves ready, and before long the clock hit zero signalling that it was time to begin.
I’m sure you will all share these thoughts below as I did when I First done Murph
0:00 – Running isn’t that bad – I should do well in this
0:45 – Running is the worst – why is everyone faster than me?
8:00 – I just jogged an 8 minute mile…this can’t be that bad
9:42 – First round over
WHAT HAVE I GOTTEN MYSELF INTO? I CAN’T FEEL MY LEGS.
13:50 – Got through the first 5 rounds – failed my first push-up. Time for plan B.
16:08 – My mouth is a desert – I need water. Also Plan B isn’t working…back to Plan A.
21:18 – I’m halfway done…wait, I’m only halfway done?
23:30 – SECOND WIND!!!!!!!!!
28:42 – I literally have not thought of anything in 5 minutes…also I’m 3/4 of the way through
29:38 – My friend in front of me just left for his mile run. He is the worst person I know.
33:10 – F%^&*%$£”””$%%%^^^^^A
34:21 – Last set…what are arms? I can’t feel them.
35:24 – Time for a mile run.
***Immediately – I can’t feel my legs or move my arms! I am suffering, but this is nothing compared to what Murph went through on that mountain.
40:05 – 800 meters in I begin to feel better and pick up the pace.
44:50 – FINISHED. Sit on the ground and watch others continue to work. Realize how amazing it is that people are going through a hell of a workout in order to pay respect to those who have fallen. Sinks in that this is the smallest possible thing we could have done for our soldiers.
While Murph is just a workout and Bearwalden CrossFit is just a gym, today they were both much more significant. They allowed a group of people to show their appreciation and remembrance through pull-ups, push-ups, squats, and 2 miles of running.
CROSSFIT “HERO” WODS. ‘MURPH’ is a CrossFit Hero WOD – on the following link some of the most intense workouts that you could experience. They are intended to be performed with intense effort, in honor of our fallen Heroes – CrossFit WODS
Finally, I think the only thing left to say is ‘thank you’ to all those who have given their lives for our country’s freedom.
Scaling WODS – *An important note about this workout is that it can be done numerous ways including wearing a weight vest and going straight through 100 pull-ups, 200 push-ups, and 300 squats. Anyone new to CrossFit, can break it down it into 20 sets of 5 pull-ups, 10 push-ups, 15 squats with no weight vest.
Respect – Lest We Forget X
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