Hero WOD Murph – 43:30


CrossFit has a set of workouts called “Hero WODs” which are designed to test your physical limits to commemorate and pay respects to certain people who have earned the title of”Hero”. This morning myself and two of my friends decided to do the Hero WOD Murph – in honor of Navy SEAL Lieutenant Michael Murphy who died in Afghanistan during Operation Red Wings in 2005 after sacrificing himself to get to higher ground, and expose himself, so he could get a signal to call for help in an attempt to save the rest of his group. No matter your view on war, you have to commend a man who is selfless enough to choose to sacrifice his life to get his brothers to safety.


The idea came about to do this WOD after I saw the movie Lone Survivor, which tells the story of operation Red Wings. My friend’s husband who I visited in Hawaii is a helicopter pilot in the Army and my boyfriend is ex Air Force and current AF Guard. After watching the movie, my friend and I were both discussing how we had heard both of them talk about the level of brotherhood and the amount of mental toughness they had built during their times in service, but we hadn’t been able to comprehend it until we saw it played out in front of us in that movie. When my CF Friend Emily told me there was a Hero WOD after Murph, I jumped on the idea of doing it in his honor and in honor of the 18 other people who died during that operation.

The Workout Is:

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

We decided to break it up into 10 Pull ups, 20 Push ups, 30 Squats for ten rounds. The Pull ups and Push ups were assisted with bands/from the knees, as that’s a lot of pull ups and pushups to do strict. Several times during it one of us would comment that we were getting tired and the other one (mostly me, bc I’m a dramatic sap) would respond with “At the end of this, we will still be alive and we still be fine. If this is the worst we have to deal with, I think we’re pretty good”. Total time was around 43:30 minutes. Great way to pay respect and appreciate life on a sunday.

3 thoughts on “Hero WOD Murph – 43:30

  1. Holy wow cow you’re hardcore! And I agree with you 100%, no matter the perspective, that’s a really inspiring story and a great way to motivate you through a workout as tough as that. Just the sight of that many push ups makes me cringe! 🙂 Have a fabulous weekend girly.

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