Tag Archives: Navy

The significance of “Murph”

Posted by Ryan Anderson on

Happy Memorial Day

A special Thank You to the Men and Women of our Armed Forces, protecting our daily lives. Your sacrifices are not forgotten, and cannot be repaid.

In Crossfit there are several workouts which are labeled HERO WOD’s. These WOD’s are designed to push you mentally and physically in the effort to pay tribute to those who have laid down their life in the field of battle, or public safety. Each WOD has a story, each story has a purpose.

Many Crossfitter’s have heard of “Murph.” Few have experienced it, including myself.  The Murph WOD is for time:

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Squats
  • 1 Mile Run

Doesn’t that make you want to shit your pants? Because it should. Most of this WOD is mental. You have to push yourself to the point that your body is literally going to fall apart. Here is the story of Lt. Michael Murphy KIA on June 28th 2005:

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 satelite 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, severly 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.

How you do “Murph” can vary from Box to Box. It is pretty common to see the WOD done in partner form. Basically this splits each part of the WOD in what ever form the partnership would like. This allows for one partner to carry the load when the other partner needs a rest. All in all, you are keeping the sacrifices of people who you don’t even know in mind. You keep their sacrifices in mind when you feel like cheating a rep, or feeling like you cannot continue. You keep in mind that they couldn’t stop. They couldn’t see their families one more time, and it helps you pull that last possible ounce of energy out of your muscles in order to succeed in the WOD.

As hard as the “Murph” WOD is…I cannot wait to try it for the first time.

Obviously, Crossfitters around the world doing the various hero WOD’s will not bring those lost on the field of battle back to us. It does, however, help you take LESS things for granted. It helps you remember that someone, somewhere died. You may NEVER know their name, but they were thinking of you, and every American when they took the risks that cost them their lives.

Keep this in mind when you are enjoying that cold beer with your families this summer. To all those who have fought, and currently fought for my freedom…thank you from the bottom of my heart.

Click HERE for an article from the Crossfit Journal that explains the Hero WOD’s a little bit better than I can.