We are all well aware of the sheer terror and slightly wicked excitement we feel when a Hero WOD is displayed as the workout of the day. These workouts are single-handedly the most challenging workouts a Crossfit athlete will complete, whether they choose to admit it or not. What is special about these workouts, particularly around this time of the year, is the purpose. Crossfit has been accepted and even implemented into training throughout U.S. Military bases world-wide. Both men and women of the Forces have adopted such workouts due to their great impact on overall strength and performance in line of duty, and not to mention, everyday life. Unfortunately – with war comes casualty. Hero workouts invariably remind every athlete to think outside of themselves, think outside of their finishing time, think outside of their pain, and look at the bigger picture. Courage. With purpose and determination, an athlete will gain a sense of achievement regardless of time or rank. These workouts are not easy, are not meant to be easy, and will push every athlete to their utmost limit regardless of skill level.

It is important to remember these workouts are meant to put you in that miserable place. They are meant to make you want to quit. They are meant to test your physical and mental limit. And although it will never amount to the sacrifices our fallen soldiers have given us for freedom – it will put all pain, suffering, and pure exhaustion into perspective.

“Courage is almost a contradiction in terms. It means a strong desire to live taking the form of readiness to die.”


Navy Lieutenant Michael Murphy, 29
Killed in Afghanistan June 28th, 2005


1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

*20/40lb Vest

My time: 49:48 / No vest


3 thoughts on “Murph

  1. Murph knocked me out of action for the rest of the week, well crossfit action anyways. All I could find the strength to do was hike later in the week. It was my first time doing it as I’d always passed on it in previous years and I’m glad I finally did it. I …. liked it?

      • Well don’t tell anyone at the gym but I’m coming back the week of the Notre Dame game, so Oct 10-18 or so. I want to walk into that 11:30am class and surprise everyone. I miss my people so much. How is it there? Everyone is growing so much and it makes me so happy to see. Tell Greg and Ryan and Deasy and Jon I say hello, please. Hell, tell everyone.

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