Tomorrow is the day for the Murph. Read the background below and then the schedule of events for tomorrow below that.

Background: In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said “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.”

“Murph” has become one of the most famous CrossFit workouts, globally, especially as a tribute on U.S. Memorial Day (the last Monday of May), when the workout is sometimes referred to as “Memorial Day Murph.”

F3 Greenwood Murph Schedule

Location: Meeting at the fountain in Uptown Greenwood, running the mile to Terrapin (route is below) to do the work, and running mile back to fountain.

Mile Route: Leaving the parking lot run down Main Street towards Terrapin. Continue on Main Street until you reach Charles Street (Allstate Insurance Agency on corner). Make a left onto Charles Street, run down the hill and into the parking lot of Terrapin. Run through the parking lot until you reach the end of the parking lot. Re-trace route after work back to fountain.

Schedule of Groups:

5:30 departure led by Southern Belle. This one is encouraged for ruckers, for those that feel it is going to take them more than an hour and fifteen minutes to complete., and for anyone who wants to get a jumpstart.
5:45 departure led by BenGay. This one is encouraged for those who want to get it done and is going to take you longer than an hour to complete.
6:00 departure led by Alpo. Everyone else.

The”Murph”

1 mile run
100 pull-ups
200 merkins
300 squats
1 mile run

COT: Scheduled for 7:15

Alpo will share the background of Navy Lieutenant Michael P. Murphy
Hulk, 3rdF AOQ, will share a short Memorial Day themed devotion
Moment of silence
Announcements
Prayer

Coffeteria: BYOB or BYOC or go grab your cup at Starbucks and head to the gazebo at Fury for some quality 2ndF time with your brothers.

Notes

The weather looks like it is going to hold off, so there are no excuses. Get out there and do it. Modify as you need to. Partition if you have to. Wear a vest if you’re crazy enough to. Do whatever you have to do to honor not only Murph, but also all of the other military personnel who served our country and paid the ultimate price for doing so.
Feel free to chose whichever of the 3 departure times you want to use. Based on the size of the HCs, we are trying to spread it out a little without assigning time slots.
As an added bonus, there’s a strong possibility that we’ll hear our resident vocalist Duggar, finally pay up on his bet from last year’s Murph.

See you all tomorrow,

BenGay