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”. 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.
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.
1 mile Run
1 mile Run
If you have completed “Murph” then you will do “Operation Red Wings”
3 Barbell Complex (50/35k)
8 Barbell Burpees (50/35k)
8 Thrusters (50/35k)
The rep scheme for this Hero WOD was created to represent the following:
– 4 rounds represent the four man reconnaissance team
– 3 Barbell Complex represents the 3 Navy SEALs killed from the team (Murphy, Deitz, Axelson)
– 8 Barbell Burpees represents the 8 Navy SEALs killed in the helicopter crash (Jacques Fontan, Daniel Healy, Erik Kristensen, Jeffery Lucas, Michael McGreevy Jr., James Suh, Jeffrey Taylor, Shane Patton)
– 8 Thrusters represents the 8 160th Army SOAR members killed in the helicopter crash (Shamus Goare, Corey Goodnature, Kip Jacoby, Marcus Muralles, James Ponder III, Stephen Reich, Michael Russell, Chris Scherkenbach)