1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Note: The pull ups, pushups, and squats can be broken down anyway you would like. You must run the mile before you start and finish with a mile. If you have body armor or a twenty pound vest, wear it.
This WOD is in HONOR of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, New York, who was killed in Afghanistan on June 28th 2005. When you do this WOD, put everything in it that you have. It is for someone who died so we can live in FREEDOM.
Story from website:
Lt Murphy had a favorite workout he would do to prepare for his deployments. He was an avid CrossFitter and would make sure he wore his body armor for this workout, which he started calling “Body Armor” After his death, the CrossFit community renamed it, it would now be referred to as “Murph”. A very demanding workout had just been given a name, and a soul.
A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satellite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severely injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”
For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service member to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam