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WOD for May 28, 2018

“Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.


1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run *With a 20 lb Vest or Body Armor

This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription. So, every year, CrossFitters synonymous around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.

Murph was first programmed on CrossFit’s Main Site on August 18th, 2005. It’s hard to say when exactly it became a tradition for gyms to program Murph on Memorial Day. In 2007, Josh Appel, an Air Force pararescue jumper who led the team that jumped to rescue Lt. Murphy’s team, brought the idea to his gym, Albany CrossFit, and the rest of the CrossFit community followed suit. 10 years later it’s an honored tradition for gyms to close on Memorial Day, running only Murph as their workout, often followed by a barbecue or other community bonding event.

In 2015, Murph made the leap from gym tradition to a CrossFit Games event and made history once again. Dave Castro programmed the grueling workout (UNPARTITIONED) to celebrate the 10th anniversary of the Games, and it happened to fall during midday in the California heat. 2015 Murph was notable on many levels, but none more than the impact it had on the competitors- Annie Thorisdottir and Kara Webb were both visibly beaten by the workout, with Annie having to withdraw from competition, and Kara Webb passing out directly after the event and receiving treatment for heatstroke. Sam Briggs won the Women’s side with a time of 39:10, while Björgvin Karl Guðmundsson was the Men’s winner, with a time of 38:36.

Castro programmed Murph AGAIN in 2016 and both vindicated his programming methodology and showed the amazing adaptability and resilience of CrossFit Games athletes. (It also helped that it was held earlier in the day to avoid the glaring midday sun.) The 2nd go around for Murph went off without a hitch with the athletes looking far better prepared and mentally ready for the long haul. Kari Pearcetook the top women’s spot with a time of 36:42, while former SEAL Josh Bridges won the men’s side with a time of 34:38.


Note: The entrance to the gym is located down the sidewalk to the right of the garage.


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