Navy SEAL Lt. Michael P. Murphy, born May 7, 1976, in Smithtown, N.Y. Murphy, was killed by enemy forces during a reconnaissance mission, Operation Red Wing, on June 28, 2005, while leading a four-person team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with a superior tactical position. Murphy knowingly left his position of cover to get a clear signal to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his unit’s location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds.
“Murph Day”
In honor of Lt. Murphy, MP CrossFit celebrates “Murph Day” on the Saturday before June 28th, the day Murphy sacrificed it all. If you currently CrossFit at a licensed affiliate and want to do a drop-in, please get in touch with us at [email protected]. All friends and family are welcome to come cheer on the participants.
Conditioning:
MPCF Hero Board WOD
“Murph”
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
For Time
Compare to Saturday, 24 June 2023
Partition the pull-ups, push-ups, and squats as needed. Simply put a mile run at the beginning and the end. If you have a weighted vest (20/14), wear it.
Post result and experiences to comments
Partnered with Coach this year. Didn’t think my shoulder was quite ready for a full.
We both ran the full miles together.
Middle part we did 24 rounds of 4-8-12, last round we each did 2-4-6.
Both wore a vest.
40:57
What Coach Sarah said. I am planning to do a solo Murph again next year.
1:08:36
Partnered with my mom
We each biked 4800m
And we each did
10 rds:
5 PLU
10 PU
15 SQ
Felt good. I went vested for the 10 rounds. My knee held up!
68:37
Jogged the whole 1st mile
4pu-4plu-4pu-12squats for 25 rds
Had to rest a few times during last mile
PU I used a 30” box
PLU I used black 1 1/2” band
Did regular squats
So glad I didn’t give up! Can’t wait to see my results for next year!
68:46 mod
Mindy was my partner
jog/walked the first mile.
biked 4800m second mile
Box push up 30in
RR
Squad 20in box do to knee pain
Mindy jogged/walked both miles
banded pull ups
push up to 20in box
it was actually 63:46 after looking at a picture of the board lol.
1:02.59
This was almost 10 minutes slower than my PR but I am pleased with my score. I ran the 1st mile this time and I did all push ups RX. I felt mentally tougher today and that’s a win for me. Hopefully next year I can do it RX!
Today was my first solo attempt at Murph! I finished in 71:29
After roughly a 9:33 first mile I broke it up into 25 RDS. (4PU,4PLU,4PU,12SQ) I used one black band on the PLU and I feel like it was too much band. Hopefully next year I’m not using any!
The PU were getting REALLY toasty about halfway through and the last 5-7 RDS I couldn’t keep my thighs off the ground well.
71:58 RX +
Mile 1: 9:33
Broken up 25rd (4PU,4PLU,4PU,12SQ)
Around rd 15 I started struggling & started breaking up everything into 2s. Had vest problems & had to stop for roughly 3 minutes to fix it. All & all really happy with my work. Year 1 i used A band on PLU, year 2 RX & now year 3 RX +. Excited to keep seeing my growth!
48:28
Partnered with Justin. And both wore a vest.
“Ran” the miles together, did 10 rounds each of 5-10-15 (I broke up my push-ups, 5 before the squats, 5 after).
Justin said we’re both going to do it solo with vests next year, just have to start our running training now 😜