Monday May 31, 2021
Memorial Day
Hero WOD – “Murph”
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.”
The workout, as prescribed (“Rx”), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging “Rx+” version of the workout some athletes do the work in the order written, un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.).
The workout made its first appearance in the 2015 CrossFit Games Championships (athletes partitioned the work), then again in the 2016 Games (athletes were required to do it unpartitioned).
Run 1 Mile
100 Pullups
200 Push Ups
300 Air Squats
Run 1 Mile
(weight vest optional)
**We will have different scalable options
———————————————————————————————————————————————————–
Hero WOD – “Doc”
This workout was created in memory of Spc. John Dawson, 22, of Whitinsville, MA, who was killed while on an escort mission in Jalalabad, Afghanistan on April 8, 2015. He was born in Worchester, MA on June 21, 1992. He graduated from Blackstone Valley Regional Technical High School in Upton on 2010. He went to Massachusetts Maritime Academy in Buzzards Bay and Quinsigamond Community College before enlisting in the Army in 2012. Dawson was a combat medic assigned to the First Squadron, 33d Cavalry Regiment, Third Brigade Combat Team, 101st Airborne Division, according to the Department of Defense.
Dawson’s awards include the Bronze Star, Purple Heart, Army Commendation Medal with V Device, the Army Good Conduct Medal, National Defense Service Medal, Afghanistan Campaign Medal, the Combat Action Badge.
He was known as “Doc” or “Doc Dawson”
5 Rounds for Time:
400m Run
21 Deadlifts
21 Burpees Over Bar
21 Pullups
21 Backsquats
(135/95)