Special thanks to all soldiers, sailors, and airmen veterans that have served this country and protected our freedom!
WOD
“Murph”
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!
Sleep is one of the most underrated tools to improve performance and recovery. It is so important that early man still slept even though they did not have the secure environment of houses, locks, and security systems. Early man was low on the food chain more prey than predator, and yet from sundown to sunup […]
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We often see accessory work programmed consisting of trunk work, mobility, prehab/rehab, and even bodybuilding. Is this just to fill the hour, or is it important? Of course it is, and let me explain why! The fact that it happens to be at the end of the workout does not mean it is less important. […]
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The law of individuality tells us we are all the same, but we are all different. We are all made of blood and tissue but how we approach things or respond is individual. Everyone will respond differently based on genetics, stress load, nutrition, and recovery. However, there are some general things that you can focus […]
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16 Comments to "Thursday 11/11/10 CrossFit West Houston"
Reese says:
November 10, 2010 at 10:21 pm -
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 -
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 -
i think me too… thank goodness i’m not running this weekend :-p
Mike D says:
November 11, 2010 at 9:40 am -
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 -
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 -
Great book!!! Read it this summer and will read again!
AB says:
November 11, 2010 at 2:45 pm -
Murph,
See you later on today. I’ll bring the weight vest.
Steph D says:
November 11, 2010 at 8:55 pm -
50:30ish RXed
Reese says:
November 11, 2010 at 9:22 pm -
39:45 Rx
Luis says:
November 11, 2010 at 10:20 pm -
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 -
45:16 Rx. Way to fight through this one everybody.
Mel V. says:
November 11, 2010 at 10:53 pm -
Half Murph solo: 25:44
Chris M says:
November 11, 2010 at 10:57 pm -
Everyone in the 5:30 class was awesome.
45 min Rx for me
AB says:
November 12, 2010 at 8:50 am -
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 -
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 -
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.