Coached Class:
First Class at 9:15a
*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.
CrossFit San Luis Obispo WOD
The Man Behind the WOD
This rigorous workout is dedicated to LT Michael P. Murphy, a U.S. Navy SEAL and a true hero. Lt. Murphy was the leader of SEAL team 10, a group of four Navy SEALs, who were assigned to support Operation Red Wing located near Asadabad, Afghanistan. Shortly after arriving at their location, the four men were spotted and soon found themselves outnumbered and under attack by Taliban fighters. With no way to contact headquarters while remaining safe from gunfire, Lt. Murphy risked his own life by exposing himself to enemy fire in order to transmit a call for help and save his unit. He was successful in making the call, but suffered fatal wounds in the process. Lt. Murphy was able to make his way back to his group, however, after a grueling two-hour gunfight, Lt. Murphy and two of his fellow SEALs, Danny Dietz and Matthew Axelson, had fallen. This act of complete selflessness and bravery by Lt. Murphy was what helped save the fourth member of their unit, Marcus Luttrell, who later went on to write the haunting book Lone Survivor.
Coach’s Choice to include warm-up and mobility work
Drills and Skills
WOD: “Murph” 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.