By jeremyjones

diablo crossfit michael murph sil flag background

Today we honor Lt. Michael Murphy, and all who serve – past and present.

Thank you for your sacrifice!

If you plan on doing the full “Murph” workout, you’ll have to come to DCFP and join the rest of us! (NO doing ‘Full Murph’ in class – there is not enough time). Just remember to BYOV!

Mobility: Hip Mobility.

Skill Practice Warm Up: None (Take the extra time learn about Lt. Murphy).

Workout: “Half Murph” (If you want to do ‘Full Murph’ you’ll have to head to Pleasanton and sign up for a heat! Partner Murph’s welcome!) – For time.

800m run, then: 10 rounds for time –

5 pull ups

10 push ups

15 squats


800m run

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 15 – 30 minutes.

Coaching Tips: Run the first 800 at a good pace. You will recover from the run after the first couple rounds of 5/10/15. Start breaking up the push-ups early on. Try and do the squats in one set or short fast sets. Your legs will feel very heavy when you start the run, but they will start to feel better as you go. Plan on finishing strong on the last run!

Log your results online by clicking here.

Compare To: 2013 – 06 – 02

Originally posted on here, this workout has become the embodiment of the CrossFit “Hero” workouts. Not only was “Murph” an avid CrossFitter, he was also an exemplary hero himself.

From his Metal of Honor Citation:

For conspicuous gallantry and intrepidity at the risk of his life and above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare task unit Afghanistan on 27 and 28 June 2005.

While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

Click here to view the embedded video.


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