#WODoftheWEEK 'Murph' 5.29.2017

Ok so, I wrote about 'Murph' being the #WODoftheWEEK on 3.30.2017 (just about two months ago) and here we are again. Memorial Day just happened, and if you're new to CrossFit, or don't know the traditions yet, nearly every box (in the US at least) does the workout 'Murph' for Memorial Day. And for a damn good reason. 

OK, SO....Why is that? 

Well, Murph is the quintessential story of an American hero. Someone who gave the ultimate sacrifice the benefit for his team. He was a Navy SEAL and played a huge role in the movie Lone Survivor, which was based on true events, but We'll get into that in just a minute. 

Here's the workout mostly everyone does on Memorial Day. 

murph wod

The workout is pretty brutal. But even looking at it, it doesn't seem like that much. People who choose to RX+ it, strap a 20 lbs vest on, which obviously increases the workload pretty dramatically. It's also damn tough to do. 

Most people happen to partition the whole thing up into 20 rounds of Cindy, which is 5 pull-ups, 10 push ups, and 15 air squats. Multiply that by 20, and you get the 100 pull-ups, 200 push-ups, and 300 air squats. Again, this WOD is entirely scalable, but due to its popularity, everyone is encouraged to finish it, no matter how long it takes. Some people it takes between 30 and 40 minutes, others it can easily take over an hour and requires a TON of water to be drank during the workout. 

Either way, it's the run that gets you. Usually a mile is alright to do, but with a vest, after all that work, it's the longest mile you've ever run. 

So, who was 'Murph'?

murph wod

Michael Patrick "Murph" Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War.

If you've stumbled across this blog post and do not know who Michael P. Murphy was, I highly suggest you take the time to read this Navy.com article about 'Operation Redwing,' which the movie, "Lone Survivor" was based on. It's a fantastic read, and if you read the book, Lone Survivor, you'll get the chills, as it's WAY better than the movie, which was absolutely fantastic as well.

Anyway, no matter what your Muprh time was, be sure to post your times on The Official Murph website here, which helps you track your scores, times and focuses on improving your time for next year.  Click the image below and enter your time. 

Anyway, no matter what your Murph time was (mine was 43:15 RX+) and not my best time ever, but it's motivation. It's the WHY that counts the most. It's the reason you do it, it's for someone else, who gave the ultimate sacrifice. And that's entirely what Memorial Day is all about. Thinking about those who served, and all they've given us in terms of freedom and the ability to live life the way we want to. 

Thank you to all those who have served and will do so in the future. You are the foundation of this country and from each and every one of us at VoyEdge RX, we thank you. 

For all military service members, we're happy to give a 5% discount on your trip, if you'd like to come along with us. Please reach out to me at: cam@voyedgeRX.com for any and all questions.

Last but not least, enjoy watching Josh Bridges (a former Navy SEAL) place 1st in the workout Murph at the CrossFit Games in 2016. One of my favorite Games moments ever. 

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