Monday 05.25.20


Happy Memorial Day

For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile

Partition the pull-ups, push-ups, and squats as needed. Modification options provided by the coaches.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. It became “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Medal of Honor Citation
For conspicuous gallantry and intrepidity at the risk of his life 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, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

This Post Has 28 Comments

  1. 67:10 with my 5:30 crew! I’ll never forget this day.

    1. The second mile though! Welcome to the Murph team, Katherine!

  2. Modified Murph “jacked up” shoulder 🙁
    67:10 with my favorite people
    1 mile run
    100 single unders
    200 sit ups
    300 squats

    1. Your choices were to view the obstacle of not being able to enjoy the pull-ups and push-ups like everyone else or to view the opportunity of getting to workout with the people you admire most. I’m glad you chose the latter, Becca! Thanks for showing up, adapting, and overcoming.

  3. 46:23
    GRATEFUL to even be able to do this. Thank you so much to those who have served this great country. Such a special day.

    1. And then went and worked all day! Humble, Hungry, Happy.

  4. 67:10 with my 5:30 family.

    Wow. What a day! All the feesL! All the emotions! Thank you to all those who have served.
    Thank you coaches for making today happen even if it had to be a little different.

    I’m with Katherine…a day I’ll never forget!

    1. So glad to have that spirit inside the gym, Ashley!

  5. 64:14 time- I’m so proud of myself for getting through this, the only reason I kept going was because of the reason behind the workout. Did ring rows , push ups from wallball.

  6. 64:19
    wod mods : all reps , no weighted vest
    so much fun !

    1. Brooke is ready for next year with a vest!

  7. 68:14 full reps no vest.

    1. Your willingness to run with anyone at the end of the workout is one of many things that make you a special piece of this community, Justin!

  8. *First Murph* such an awesome experience.
    56:56 : 2k row • {20 rounds} 5 pull ups with blue/purple jcup • 10 med ball push ups • 15 air squats • 2k row

    1. Casual 4k row next to Amber! So amazing, Stacey!

  9. An Honor to complete my 1st Murph with The CVCF family! I agree…all the feels!

    1. And to be able to do it with your girls and husband too?! So awesome. Glad you enjoyed your workout, April!

  10. First Murph in the books for me
    Rx the reps, modified.
    Proud to be a part of this family.

    1. 47:17

      1. And go ahead and slap another 6 miles on the bike in that workout too! What a hungry guy who takes no shortcuts. Way to work, Mike!

  11. 50:30 no vest green band with pull ups

    This was my favorite workout yet. And kudos to Justin for pushing me at the end!! Love my CVCF family!

    1. Awesome first Murph, Bethany!

  12. This workout definitely hit different for many reasons. Who I was doing it for, who I was doing it with, and where I was doing it at. “We don’t know em all but we owe em all” Love all my CVCF family!!!!

    1. 41:50 time

  13. 28:30
    Half Murph
    No vest

  14. 44:30 with 5:30 class

  15. Did “Murph” for the first time Strict I actually really enjoyed it with several coaching cues from Clay on eccentrics that helped me maintain a 3-6-9 rep scheme till the end.

    53:16 I believe was my time I didn’t pay a ton of attention because I wanted to cheer everyone else on.

  16. What Katherine said up there at the top! 5:30 crew RULES!

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