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Memorial Day Murph

Navy Lieutenant Michael Murphy

Navy Lieutenant Michael Murphy

Not only will May 28th be the day that officially marks the end of the CrossFit Regionals, but it will also be a day where the community remembers a fallen hero.

Seven years ago, 29 year old Navy Lieutenant Michael Murphy, of Patchogue, N.Y., was killed in Afghanistan after a two hour gun fight with nearly 100 enemy troops. On a mission with a team of only four, Murphy was forced to fight his way into open terrain to transmit a call for assistance when the primary communicator was wounded.

Finally achieving contact with 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.

It was this act of bravery that not only earned him the Medal of Honour, but also earned him a ‘Hero’ WOD named after him: “Murph”.

On May 28, CrossFit boxes all around the world will take part in Memorial Day Murph, a time to remember our fallen hero, and raise money for charities supporting military causes.

Anyone can take part in the event, and if you are keen on signing up, registration costs $35 with a free event t-shirt. A stack of big name CrossFitters are supporting the event, including Paleo dietician Robb Wolf.

For anyone who’s forgotten how to do Murph, the grueling WOD consists of the following:

For time:

  • 1 mile Run

  • 100 Pull-ups

  • 200 Push-ups

  • 300 Squats

  • 1 mile Run

If you’re super keen to give the workout full justice, the ‘Rx’ version is actually completed with a 20 pound weight vest, but just getting through the WOD is hard enough.

For more information on Memorial Day Murph, you can check out their Facebook page.

– John

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The Rx Review is an independent fitness website, reporting on the Sport of Fitness, functional fitness news, The CrossFit Games, health and diet related information, and also provides reviews on sports performance products.