With all the BBQ and fun we have on Memorial Day, it can be easy to forget why we celebrate Memorial Day. We owe our freedom to those who serve and to those who have died fighting for each and every one of us. In honor of those warriors, who have died in active duty, we are going to be doing a Hero WOD today to kick off Memorial Day Weekend. We will be doing “Murph”, in honor of Michael P. Murphy. Murphy was the leader of a four-man SEAL reconnaissance unit that secretly infiltrated into the Hindu-Kush mountains on June 27, 2005. Ambushed on the 28th by overwhelming Taliban forces, Murphy valiantly climbed into the open onto high ground to make an electronic call for rescue. Wounded, he fought on, allowing one member of his squad to escape, before he himself was killed. Murphy’s remains were found during a combat search and rescue operation, July 4, 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.


1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

If you have a 20# vest wear it!