Workout of the Day
A.
Six sets of:
Back Squat
Set 1 – x 3 reps
Set 2 – x 2 reps
Set 3 – x 1 rep
Set 4 – x 3 reps
Set 5 – x 2 reps
Set 6 – x 1 rep
Rest 3-4 minutes between sets

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Kettlebell Swings (32/24 kg)
20 Wall Ball Shots

Memorial Day we have a Saturday Schedule

And we will be doing the most famous hero workout of them all, “Murph”

Here’s the back story from CF South Bay

Lt. Michael Murphy

CrossFitters everywhere have drawn deep inspiration from Lt. Michael Murphy. He lost his life for our country and for his Navy Seal team. His team was on a mission in Afghanistan when they came under enemy fire. This quick summary does not do justice to the sacrifice he and his team made for our country:

Navy SEAL (Sea, Air, Land) Lt. Michael P. Murphy, 29, from Patchogue, NY. Murphy was killed by enemy forces during a reconnaissance mission, Operation Redwing, June 28, 2005. Murphy lead a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan, when they came under fire from a much larger enemy force with superior tactical position. Mortally wounded while exposing himself to enemy fire, Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters. While being shot at repeatedly, Murphy calmly provided his unit’s location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds.

Marcus Luttrell, the only survivor of Seal Team 10, wrote the Lone Survivor depicting the events of the heroic Seal Team 10. The Washington Post published a brief review of the graphic workhere.

Lt. Michael Murphy was awarded the Medal of Honor by President George Bush in this video.

Maureen Murphy (Murph’s mom) during the christening ceremony

On May 7, 2011, the US Navy christened the USS Michael Murphy. The ship was deemed DDG-112 (which means it is a guided missile destroyer) and the 62nd Arleigh Burke-class destroyer. See more on guided missile destroyers and Arleigh Burke-class here . USS stands for United States Ship. The USS Michael Murphy can fight air, surface and subsurface battles all at the same time. The Navy honored Murph’s mom, Marueen Murphy, as sponsor of the ship. In the morning’s emotional christening ceremony, she broke a bottle of champagne on the ship’s bow. See more on the Navy’s ship christening tradition here . The parents of the other members of Seal Team 10 were present.

USS Michael Murphy: size perspective

Some stats on the USS Michael Murphy:
9200 tons
509 feet long
Top speed is greater than 30 knots

Murph, as he is known in the CF community, was undoubtedly a hero. He has his own bench mark hero WOD named after him:
Murph
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

From CrossFit HQ:

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

So the next time you walk into the gym and see Murph on the board use the inspiration, and honor him with everything you’ve got.