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On June 28, 2005 four members of a Navy SEAL team were inserted into the Kunar Province of Afghanistan, with the mission of gathering intelligence on enemy activity in the area in preparation for follow on actions in Operation Red Wings.  After accomplishing their mission, the team was compromised and was engaged by a much larger enemy force.  During the fight, Lieutenant Michael Murphy selflessly, and in total disregard for his own safety, left cover and moved to a position where he could send out a call for help.   During his call, Murphy was mortally wounded.  Two other team members also died during the battle, with SEAL Marcus Luttrell being the only survivor of the mission.  The plight of the SEAL team and Murphy’s bravery was immortalized in the book and movie, Lone Survivor.

The spirit of LT Murphy lives on through the LT Michael P. Murphy Memorial Scholarship Foundation.  Each year the foundation awards 18 scholarships to worthy students.  The foundation also runs the LT Michael Murphy Sea Cadets organization as well as several other charitable endeavors.

Each year money is raised by CrossFit boxes around the world through the Murph Challenge workout.  LT Murphy had a favorite workout that he named “Body Armor”.  The workout was renamed in his honor.


1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

All while wearing a 20# vest.

Partition the pull-ups, push-ups, and squats as needed but start and finish the WOD with a 1 mile run.

This is a very challenging workout even without weight.  That being said, there are always options to scale the workout to individual ability.  Options include ring rows instead of pull-ups, knee push-ups, and squats without weight.  Further options are doing ½ or ¼ Murph where you can cut down the distance and/or reps as needed.

On 5/25 at 9AM, CrossFit Frederick will host the Murph Challenge.  This event is free for everyone.  Bring a friend! 

Again, this event is free, but we encourage everyone to donate to this worthy cause.

You have 2 options.

  1. Register online for the Murph Challenge through their site.  $45 for a shirt or tank or $60 for a shirt/tank and hat.

  2. Drop by CrossFit Frederick and make a $20 donation and receive a TORCH Ruck shirt, or make a $50 donation and get a TORCH Ruck shirt and hat.  Donations can be made now through the day of the event.  Leave your payment in an envelope with your name and shirt size on it in the drop box at the front desk. 

Following the workout, we will have a potluck lunch for all attendees.  Please bring a dish to share and BYOB.  Be sure to sign up for a dish if you are planning to attend the potluck. The sign up sheet will be at the front desk of the box. The potluck lunch will end at noon.

Hope to see you there!

- Rachel