Today at The Thicket I decided to re-purpose the ME to complete a “Murph”. What is a Murph you may ask? The Murph is a Crossfit WOD to honor Michael Patrick “Murph” Murphy – a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. A Murph consists of a 1 mile run, followed by 100 Pull ups, 200 Push ups, and 300 Squats and then a final 1 mile run while wearing a 20lb weighted vest. 5 Men met in the parking lot of Woods at 0515 and we got to it.
Warmup:
20SSHIC
Mosey up Woodland Grove about 100 yards
10 Slow Merkins IC
Another 100 up the Grove
10 Slow Squats
Complete mosey to Great Meadow Park.
The Thang:
PAX run 1 mile to pull up bars @ The Wall AO.
Pax the complete the following:
1 Pull up, 2 Merkins, 3 Squats
2 Pull ups, 4 Merkins, 6 Squats
3 Pull ups, 6 merkins, 9 Squats
4 Pull ups, 8 Merkins, 12 Squats
5 Pull ups, 10 Merkins, 15 Squats
4 Pull ups, 8 Merkins, 12 Squats
3 Pull ups, 6 Merkins, 9 Squats
2 Pull ups, 4 Merkins, 6 Squats
1 Pull up, 2 Merkins, 3 Squats
Rinse and Repeat for 4 total rounds totaling 100 Pull ups, 200 Push ups, 300 Squats
PAX then run back to the AO – Murph Complete.
Brotox and Duplo were waiting for us at the A.O. – whats up guys!
COT:
The Murph always makes me think of my good friend MSGT Aaron Torian who lost his life in Afghanistan in 2014. Every time I spoke with him he always emphasized how precious life is and how we need to be grateful for every second of it. So as you go out in the world – appreciate every second of your life – becuase its a fragile thing. Until next time – AYE!
Moleskine:
My buddy Aaron was an amazing dude – you can read a little bit more about him here: