Saturday May 27th, 2023

Written by Dave Torpy

May 26, 2023

“Murph”

1 Mile Run

100 Pull Up

200 Push Up

300 Air Squat

1 Mile Run

Rx:  20# vest 

C:  No vest

M:  Ring Rows, Modified Push Ups

……

-or-

½ “Murph”

Run 800m

50 Pull Ups or Ring Rows

100 Push Ups or Modified Push Ups

150 Air Squats

Run 800m

………

Lt. Michael Murphy was KIA in Afghanistan on June 28th, 2005 while leading a four-man reconnaissance team in Kunar province.  Murphy willingly exposed himself to enemy fire while stepping into a clearing to obtain a clear signal to ask for immediate assistance.  Although shot in the back, he completed a call for reinforcements.

Murphy and two men with him, Danny Dietz and Matthew Axelson, all perished during the firefight.  His undaunted courage in calling for assistance ultimately led to the rescue of a fourth member of his team, Marcus Luttrell.  As a Chinook helicopter raced to extract the men, it was shot down by a rocket-propelled grenade, killing all 16 aboard.

This workout was created by Murphy and he originally titled it “Body Armor”.

Previous Day’s Workout

CrossFit – Tue, Feb 18

CrossFit Adaptation - CrossFitCore Sample (AMRAP - Reps)EMOM 25 Min 1: 3 Rope Climb Min 2: 12 Walking KB Lunge...

CrossFit – Mon, Feb 17

CrossFit Adaptation - CrossFitTube Man (Time)3 Rounds for Time 30 Squat Snatch (75/55) 20 TTB Rest 1 minute: (then 1...

CrossFit – Mon, Feb 17

CrossFit Adaptation - CrossFitTube Man (Time)3 Rounds for Time 30 Squat Snatch (75/55) 20 TTB Rest 1 minute: (then 1...