Memorial Day weekend is a weekend in which everyone likes to gather around, eat drink and be merry. Memorial Day specifically is a day which those who died in active military service are remembered. Memorial Day is also a huge part of Crossfit. If you haven’t heard of Crossfit by now, then be sure to look it up.
Maybe Crossfit is what you live and die for and maybe Crossfit isn’t quite the type of workouts you partake in–whichever way you like it, the importance behind Memorial Day in the Crossfit world is pretty cool. Every Crossfit box (aka gym) across the country partakes in a WOD (workout of the day) called Murph.
The Murph Challenge
A little back story on Murph!
“LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.
A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.
Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.
LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge.” – The Murph Challenge
Nourish Move Love
Although the Murph WOD does require some equipment, we have scaled it down a bit to allow you the ability to get a great workout in anywhere. Here is our at home (or wherever) version of Murph!
1 mile Run
100 Pull-ups
200 Plank Shoulder Taps
300 Squats
1 mile Run
Good Luck and don’t forget your POW!
