November 11th, 2016



Once again we will be paying tribute to all of our veterans, past present and future, by participating in a worldwide CrossFit tradition, “MURPH”! 

On June 28, 2005, four Navy SEALs on a reconnaissance mission in the Kunar province of Afghanistan were ambushed by an overwhelming Taliban force.  Team leader Lt. Michael Murphy, unable to call for help from his location, walked into the centre of enemy fire, where his satellite phone might work.  He punched in the numbers to HQ and calmly requested reinforcements.

Even after being knocked to his knees from a gunshot wound to his back, Murphy calmly sat back up, steadied himself and continued the call, knowing that it was the only way he might save his men.  Once the call for reinforcements had been completed, he returned to the fight.  Sadly, Murphy and all but one of his men were mortally wounded after a failed rescue attempt.

Murphy was posthumously awarded the Congressional Medal of Honour for his actions that day.  Among those killed in the rescue attempt were Petty officer 1st Class Jeff Taylor and Lt. Michael McGreevy.  Both SEALs were posthumously awarded Bronze Stars for Valour and Purple Hearts.  These men were fathers, husbands and sons.  They were brothers to their fellow SEALs.  They were also CrossFitters.  In their actions, these men embodied the values and spirit of true heroes, and to immortalize their courage, bravery and self-sacrifice, the CrossFit Hero workouts were created.

Today’s WOD

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
Trainer’s Tips:  You are allowed to break down the pull-ups, push-ups and squats anyway you want.  Most people break the movements down into 20 rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats).  Pace yourself during the run so you can start the pull-ups, push-ups and squats immediately.  Know how you want to pace each round of the Cindy portion as well. The best approach is to get a few rounds under your belt and then rest for a few seconds between each round.  If possible do this workout in a 20lb weight vest.  For some of the newer members this may be too much volume.  A half “Murph” is still very challenging.

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