Lone Survivor
Today’s WOD is not an easy one but I ask that you endure it with the thought of the man it is named after. Ruth has blogged about her change of view of this hero WOD after reading “Lone Survivor” which tells of the heroism of Lt. Michael Murphy. If you haven’t read the book, here is a small excerpt from a Washington Post article about the events:
The blood in his eyes almost blinded him, but the Navy Seal could hear, clattering above the trees in northeast Afghanistan, rescue helicopters.
Hey, he pleaded silently. I’m right here.
Marcus Luttrell, a fierce, 6-foot-5 rancher’s son from Texas, lay in the dirt. His face was shredded, his nose broken, three vertebrae cracked from tumbling down a ravine. A Taliban rocket-propelled grenade had ripped off his pants and riddled him with shrapnel.
I encourage you to read the rest of the article at the above link. May it motivate you to honor Lt. Murphy’s heroism with your own effort today.
WOD – 6.25.09
“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 time:
- 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
- 1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Cash Out: Hand Care Discussion (callus maintenance, taping)
what’s the cash out? ;P
Smartass… for you, 1 mile walking lunges
A bit of advice to those who are doing this WOD for the first time – after your first mile run, break the pullup, pushup, squat portion into 20 rounds of Cindy. That’ll get you to your total before heading out on that final mile. You may break it up however you want but this is the way that I’ve heard has been the most manageable.
“Murph” w/out weighted vest…
31:44
What Al said
after seeing Murph’s photo and that he was from Long Island too, i remember reading about his death in the paper back when i used to live there. STRONG ISLAND!
6/24 crossfit santa clara WOD
BEAR COMPLEX
this WOD is the shit and has become one of my top 5 favorites.
http://www.youtube.com/watch?v=0WOP9J7QPwI
85 – 105 – 115 – 125 – 135 (completed 5 sets @ 135)
Really? Really?
Actually I need this workout. I’m in Santa Maria right now and my family is driving me crazy. Getting ready to leave soon and will be at the gym by 6!
47:52 I think…not as bad as I anticipated and it still doesn’t trump Marcus’ WOD from hell
38:32 and man was a red. That’s a good welcome back after a week off.
46:14. That was a bad time, but I’m just glad I finished.
53:21 with the 20 lb. vest
That’s right. I wore the vest AND I’m going to wear it tomorrow too. Then I’m cashing out with weighted double unders and GI Janes.
Great work to all who did Murph. I see some awesome performances on the board.
Forrest – I am impressed, stepping up to the vest. Great job!