WOD 04-11-2014

All of the WODs named after men are Hero WODs. We do them for a reason. Make it a priority to know the reason and respect the WOD.
You can read a little about Murph below. You can also find a great deal about
Michael Murphy on-line. Movies have been made highlighting his personal sacrifice for his fellow soldiers and for you. He died so you could live a life of freedom. Bottom line, show up and train hard out of respect for this hero and all the others like him. No whining, complaining or flaking out. Give 110% or don’t bother starting. Making the cut off isn’t all that matters. The effort is a sign of respect. It is a privilege to do this WOD in his honor. I only wish he and all the fallen heroes were still with us to share the experience.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
47 minute cut off.
Split the pull ups, push ups and squats any way you want.

Compare to: 05-09-2013

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 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.



  1. Jason F. says:

    What does the 601.5 mean?

  2. # of reps completed. So everything except half of the last mile was completed when the clock expired.

  3. Ahh. Some dummy didn’t see that Kyle already had my name written up there and wrote it again with the number of minutes over 47. I bet he feels silly.

  4. Prob the same dummy that forgot his shoes for murph.

  5. Jason F. says:

    That’s the one.