Memorial Day Murph 2011

As is Crossfit tradition, Memorial Day is always Murph Day.   I felt pretty beat up going into this years Murph from Saturday’s trail race so was unsure how I would do.  Plesently surprised at how things turned out.


Run 1 mile
100 pullups
200 pushups
300 squats
run another mile

Time: 45min 13sec.  A good 4min15sec faster than last year.  Woo hoo.

Murph 2010

Murph 2009 (was out of town on memorial day so I made up the workout on my birthday 2 weeks later)

In case you are wondering, Murph was a member of Navy Seal Team 10 who died in Afghanistan.   The mission is detailed in a great book called “Lone Survivor”.  He was awarded the Medal of Honor and has a Navy destroyer named after him.

From the Crossfit website:

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.

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