CrossFit San Luis Obispo

On June 28, 2005, four Navy SEALs on a reconnaissance mission in the Kunar province of Afghanistan were ambushed by an overwhelming Taliban force. Team leader Lt. Michael Murphy, unable to call for help from his location, walked into the center of enemy fire, where his satellite phone might work. He punched in the numbers to HQ and calmly requested reinforcements.

Even after being knocked to his knees from a gunshot wound to his back, Murphy calmly sat back up, steadied himself and continued the call, knowing that it was the only way he might save his men. Once the call for reinforcements had been completed, he returned to the fight with an MH-47 Chinook helicopter on the way.

Outrunning its escort of attack helicopters, the Chinook rushed into the battle for a daring daylight rescue. Attempting to set down in tremendously rugged terrain filled with hostile militia, the Chinook was hit by a rocket-propelled grenade. The eight SEALs and eight Army Night Stalkers aboard were killed, leaving Murphy and his men to continue the fight. When the battle ended, Murphy and all but one of his men had been mortally wounded.

Murphy was posthumously awarded the Congressional Medal of Honor for his actions that day. Among those killed in the rescue attempt were Petty Officer 1st Class Jeff Taylor and Lt. Michael McGreevy. Both SEALs were posthumously awarded Bronze Stars for Valor and Purple Hearts. These men were fathers, husbands and sons. They were brothers to their fellow SEALs. They were also CrossFitters. In their actions, these men embodied the values and spirit of true heroes, and to immortalize their courage, bravery and self-sacrifice, the CrossFit Hero workouts were created.

Coach’s Choice to include warm-up and mobility work:

WOD: In honor of Lt. Michael Murphy, killed June 28, 2005, in Afghanistan:

“Murph”

▪1 Mile Run
▪100 Pull-Ups
▪200 Push-Ups
▪300 Squats
▪1 Mile Run

Scaling the movements of ‘Murph’ is simple, pull ups to banded pull ups or ring rows, push ups to box push ups or knee push ups and the squats to a repeatable range of motion.

*Scaled version

-Half Mile Run = 800 Meters
-50 Pull Ups.
-100 Push Ups.
-150 Air Squats.
-Half Mile Run = 800 Meters