TODAY'S W.O.D:

On June 28, 2005, Lieutenant Michael Murphy was the officer in charge of a 4-man SEAL detachment operating on a mission in Asadabad, Afghanistan.  After accomplishing their objective, the team was compromised and engaged by a much larger enemy force of Taliban fighters.  Murphy and his team fought and evaded the enemy in rugged terrain.  LT Murphy was unable to establish communications with headquarters, and in total disregard for his own safety, left a position of cover and maneuvered into the open to get a clear signal and call for help for his team.  He was severely wounded, but completed the radio call, and continued to fight until mortally wounded, allowing one member of his team, Marcus Lutrell, to escape.  LT Michael P. Murphy was posthumously awarded the Congressional Medal of Honor.  His actions were immortalized in the film and book, Lone Survivor.

LT Murphy always trained hard and he called one of his favorite workouts “Body Armor”.  This workout was renamed Murph in his honor so that his sacrifice will never be forgotten.

Murph
For time:
1 Mile Run
100 Pull-ups
200 Push Ups
300 Squats
1 Mile Run

Partition the reps as needed, but start and finish with a 1 mile run.
Wear a 20lb. vest if you have one

On the 12th anniversary of that fateful mission, the WOD at CrossFit Frederick during each of our regularly scheduled WOD times will be Murph. Come on out on Wednesday, June 28th, and honor this great man by giving your all to complete this workout.  

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