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Thursday 11/11/10 CrossFit West Houston

By Rob | In Workouts | on November 10, 2010

Special thanks to all soldiers, sailors, and airmen veterans that have served this country and protected our freedom!



In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
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.
For his actions that day, Lt Michael Murphy was awarded the Medal of Honor posthumously.

Run 1 mile

100 Pull Ups

200 Push Ups

300 Squats

Run 1 mile

The option of doing this as a team will be available. No matter how it is done there will be a 45 minute cut off. The reps can be partitioned as necessary or done in this order. There will be the option for doing this with a Weight Vest as well.

Before deciding to abandon this WOD, consider the courage, bravery and sacrifice that our veterans have provided to give us this choice.  It is the least we can do for those that have sacrificed so much!

16 Comments to "Thursday 11/11/10 CrossFit West Houston"

  • Reese says:

    November 10, 2010 at 10:21 pm - Reply

    Thursday was supposed to be my day off, but I will be there tomorrow evening. Fight through this WOD for those who have truly fought for us!

  • Chris M says:

    November 11, 2010 at 8:11 am - Reply

    I’m there with Reese, was going to be my day off, but i’ll be there for this.

    If anyone wants to read more about Murph and his story, buy “The Lone Survivor” by Marcus Lattrell. Great, emotional book that takes you through the training of navy seals and then the story of 4 navy seals deployed in Afghanistan (one of them being Murph).

  • kimberly says:

    November 11, 2010 at 9:20 am - Reply

    i think me too… thank goodness i’m not running this weekend :-p

  • Mike D says:

    November 11, 2010 at 9:40 am - Reply

    36:06 Rx…last mile gives you some good time to reflect on the sacrifices our servicemen and women make for us.

  • Steph D says:

    November 11, 2010 at 10:36 am - Reply

    I’ve read the book- love it. Highly recommend it.

    Will be honored to do this WOD at 5:30. I have done it as a team before so I’m excited to attack it as an individual.

  • Lance O. says:

    November 11, 2010 at 1:22 pm - Reply

    Great book!!! Read it this summer and will read again!

  • AB says:

    November 11, 2010 at 2:45 pm - Reply


    See you later on today. I’ll bring the weight vest.

  • Steph D says:

    November 11, 2010 at 8:55 pm - Reply

    50:30ish RXed

  • Reese says:

    November 11, 2010 at 9:22 pm - Reply

    39:45 Rx

  • Luis says:

    November 11, 2010 at 10:20 pm - Reply

    Sorry Murph! Only 18 full rounds with the 2 miles and all, but U know I tried my best!! Thanks for pushing me for 54 mins. Sooooo worth it. Awesome WOD.

  • Ryan H says:

    November 11, 2010 at 10:23 pm - Reply

    45:16 Rx. Way to fight through this one everybody.

  • Mel V. says:

    November 11, 2010 at 10:53 pm - Reply

    Half Murph solo: 25:44

  • Chris M says:

    November 11, 2010 at 10:57 pm - Reply

    Everyone in the 5:30 class was awesome.

    45 min Rx for me

  • AB says:

    November 12, 2010 at 8:50 am - Reply

    Freakin’ awesome attendance last night for Murph. Way to come out and pay your respects ladies and gentlemen. This wod was an honor to be a part of. Thanks to everyone for coming out to take part.

  • kimberly says:

    November 12, 2010 at 9:15 am - Reply

    josh and i did team murph with weighted vests on the run (with about as much weight as we’ve lost since beginning crossfit)… 36:something RX

  • Eva says:

    November 14, 2010 at 3:42 pm - Reply

    Since I missed Thursday Josh & I did the workout over the weekend. great workout! We both ran the mile & added jump rope while the other was working.

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