In memory of US Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed June 28, 2005 during Operation Red Wings after exposing himself to enemy fire and knowingly leaving his position of cover to get a clear signal in order to communicate with his headquarters. He provided his unit’s location and requested immediate support for his element and then returned to his position to continue fighting until he died from his wounds.

For his heroic actions, Lt. Murphy was awarded the United States military’s highest decoration, the Medal of Honor. He was the first person to be awarded the medal for actions in Afghanistan; and the first member of the U.S. Navy to receive the award since the Vietnam War.

For those of you who might not know….

Operation Red Wings was a failed counter-insurgent mission in Kunar province, Afghanistan, involving four members of the United States Navy SEALs. Murphy and two other SEALs were killed in the fighting in addition to 16 American Special Operations Forces soldiers (including Michael and J.T. (also Hero WODs) who were killed when their helicopter was shot down while attempting to extract the SEAL Team. It was the largest loss of life for American forces since the invasion began and was the largest loss for the SEALs since the Vietnam War. Marcus Luttrell author of “The Lone Survivor” was the only surviving American sailor from the squad; he was protected by local villagers who sent an emissary to the closest military base allowing a rescue team to locate him.


This workout was one of Mike’s favorites and he’d named it “Body Armor”. It is now 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.

It is tradition at CrossFit Rockland to complete “Murph” every St. Patrick’s Day and is the ONLY time you will see this Hero WOD programmed at CFR. We do this to reserve this time and pay tribute to a fellow New Yorker and true American Hero!


WOD – 3/19/12


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Post time to comments.

Compare to 3/17/11.

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