May 22nd MURPH

Posted: May 21, 2014 in WODs

It is foolish and wrong to mourn the men who died. Rather we should thank God that such men lived.

George S. Patton

WOD for  May 22nd is:


For time: (With 20# vest or Body Armor)
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

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.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “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.

Who is LT Murphy, please take the time to watch this:


Murph “The Protector”

LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005

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. Find out more about Michael Murphy at the Memorial Foundation created in his name.

  1. Gerard says:

    Great workout, 44:54, knocked off 9 minutes from last years time. BTW with a 12 lbs weight jacket. Didn’t run with weight jacket. I would still be out there trying to finished. Congrats to all participants. See you next year.

  2. Michelle says:

    55:42 with a 20# weight vest (thanks Keith!) and a 5min ‘pukie’ break halfway through. Great job everyone way to push through!

  3. Chris says:

    Great WOD. Rest in peace LT. Michael P. Murphy!

    WOD: 30:36 with 20# vest. Thanks for the push Keith…

  4. GP says:

    44:19 – no vest, maybe next year

  5. Yuki says:

    35min. No vest for me either…
    I checked my time last year’s which was 33min. 😦
    Trying to recruit chapel staffs. 😀

  6. Matt says:

    30:23 (no vest). Did anyone pick up a bag of chalk after 7:00 Murph?

  7. Will Mosley says:

    37:00 even. Half the time from the last time I did it…in Afghanistan…in 135-degree heat…in 2011. NO vest used but I’d still say that it’s a drastic improvement. The Paleo Diet may have something to do with it in that I’m still going strong with it (that cheesecake and slurpee will taste SOOOO good when this challenge ends).

  8. Avalon says:

    Better than last year

  9. Brian says:

    37:56. No vest.
    Need to learn butterfly pull-ups.

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