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Monday, May 30, 2022

Murph

Our annual Memorial Day Murph workout will be open to the public in a rolling schedule today with start times anytime between 8am-Noon.
No one will be allowed to start after 12pm.
Come in, get warmed up and start whenever you’re ready!

Here is the story of why we do this workout every Memorial Day:

On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding 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.

As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, continued to fight.  By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead.  The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

Lt. Murphy was buried at Calverton National Cemetery less than 20 miles from his childhood home. Lt. Murphy’s other personal awards include the Purple Heart, Combat Action Ribbon, the Joint Service Commendation Medal, the Navy and Marine Corps Commendation Medal, Afghanistan Campaign Ribbon and National Defense Service Medal.

Thanks for the story of this hero!
Tricia Spencer 9:58PM on May 28, 2022

For time:
Run 1 mile
100 Pullups
200 Push Ups
300 Air Squats
Run 1 mile
-If you own a weight vest or body armor, wear it

Above you’ll see the “Rx” or most advanced way to attack Murph.
-There are several ways to scale Murph to make it doable. The first step is ditching the weight vest or partitioning the 100, 200, and 300 into 20 rounds of 5, 10, and 15 to help keep yourself moving.
If the total volume is too much, do a Half Murph or split the reps with a partner or two. You can always modify the pullups with bands/boxes or ring rows, do the pushups from your knees or against a box. Row or bike instead of run-the options are vast.

Remember why you’re here. Remember why you’re doing this. Remember who fought for you and who still fights for you. Remember when you want to quit. Remember.

You must login above to log your score

Alex Ebert
Family Murph complete!
1mile run, put vest on, 100pull up, 200 push up, 300 squat, 1 mile walk with family!
10
0
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Barb :)
1:29
3 miles echo, Jumping pull ups, knee pushups, 3 miles echo
16
0
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Carrie Schatzman
55:20 at home w mods
1mile run; 100 sit ups; 200 push ups (knee) 300 air squats; (10-20-30 reps) 1mile run;
18
0
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Danielle Sherman
Done
Love that Ky joins every year. Even Braiya gave it a go. Happy heart.
16
0
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Donny Covaciu
58 min scaled
No vest,20 sets on 5PU, 10 Push Ups, 15 air squats
15
0
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Erin Longley
54:52
Row, 5,10,15
15
0
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Greg Goffard
64:27
no vest, partitioned
3
0
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Jenny Wesolowski
62:50 partitioned, no vest
20 rounds: 5 push-ups, 5 pull-ups, 5 push-ups, 15 squats. First Murph!! 😻 🎉 Push-ups were the most challenging part
13
0
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Jessica Ploof
58:43 in FL🥵
1mile run; 100 push ups (knee); 200 sit ups, 300 air squats; (10-20-30 reps) 1mile run
15
0
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Jim Koehler
16,000 m
8
0
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Justin Peterson
47:16 Vested Unpartitioned
18
1
Aka body armpit
Sylvia Christensen
Cancel
Kayla Smith
60:23 rx vested
Straight through unpartitioned
5
0
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Krystal Lowney
Too long
Over an hour? Straight thru, no vest.
16
0
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Liz LeCaptain
67:41 RX with Louie on the run
5 minute PR! 🇺🇸
18
0
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Mariah Schultz
48:52
5,10,15 rep scheme (+/- half of pushups from knees)
1
0
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Mel Sanders
1;03 scaled
Run, 10 sets of 10 pull r&g band, 20 push knee, 30 air squat, run
3
0
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Mel's Husband
62:15 scaled
no vest. 3 +2, 5+5, 8+7 rep scheme. to all those who have served, thank you
18
0
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Mike Cegelski
62:30
Vested Unpartioned
19
0
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Mike Oldenburg
49 min partitioned no vest
15
0
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Paula Soletski
71:38. Modified up north. Pu off deck, knee pu , unpartioned no vest
14
0
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Pauly VanderKelen
Murph complete Rx and unpartitioned in 65:10
Afternoon Mountain Biking at Maribel Trail.
0
0
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Ryan Froelich
65 minutes (straight through, no vest)
15
0
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Sara Weber
52 something
1 mi / 100 knee push ups / 200 wb sit ups / 300 squats / 1 mi. (5,10,15)
19
0
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Sean Manion
62:37 vested, partitioned 5,10,15
15
0
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Tasha
1 hour 5 min with at home mods
1.5 mile loop, 100 PU, 200 SU, 300 AS, 1.5 mile loop
19
0
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Theresa Rosenquist
🇺🇸👊🇺🇸 38:28 #NotMurph
HomeWOD: 1609m C2/Linda (3BarsOfDeath: DL#155/PClns#75/BP#85)/1609m C2 -> mobility!!
9
0
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Timm Uhlmann
58:42
Vested, unpartioned. a minute faster than last time!
16
0
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Travis Olsen
53:27
Partitioned. The last 10 pull ups were ring rows due to hands busted open. 5 min faster than last year!
12
0
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Tricia Spencer
74 min scaled, no vest
5-10-15 sets, 2 green bands Pull up, some push ups on knees
13
0
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Troy Foley
56:41
Bodyweight
0
0
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Victoria Ertl
71:49 scaled
Vest for run and held for squats, red band strict PU, sets of 5-10-15
17
0
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