Saturday, December 15, 2012



For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

There are two categories of benchmark CrossFit workouts: “Girl” workouts and “Hero” workouts. The former includes beasts like Nancy and Fran, and the latter are named after military, law enforcement, and civil-service personnel who have made the ultimate sacrifice. CrossFit headquarters created a workout named in these people’s honor, and the CrossFit community pays tribute to the fallen by completing the challenging workouts to the best of their ability. These sessions are usually on the longer side, 20 minutes-plus, forcing athletes to focus inward when things get really uncomfortable.

Today’s workout is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28, 2005.

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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Remember, this workout takes patience. Elite crossFit athletes will take more than 25 minutes to finish, with some wearing a 20-pound weighted vest from beginning to end. Many crossFitters will carry more than double that figure. The sheer volume of reps is daunting, but that’s what makes this workout so special. When you’re 40 minutes in and still haven’t started your second mile run, a strong mental game is the only thing that can see you through to the end.