• +1 (424) 277-0928
  • Contact

    Let's Keep In Touch!X

    232 California St.
    El Segundo, CA 90245


    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.


Independence Day

By Marcus | In Uncategorized | on July 4, 2012

Today before the revelry for the 4th of July, come in and join us for one of the more well-known hero workouts — Murph! If you’re unfamiliar with what a hero workout is, read my recent post about the subject. As Sean has said before, we only do Murph once or twice a year, so bring yourself in today! Keep in mind, there are only three classes today — 8am, 9am and 10am, so plan accordingly.

One of the great things CrossFit came up with was dedicating workouts to those Military, Law Enforcement, and Firefighters who CrossFitted and gave their lives in the line of duty. These workouts are referred to as “Hero” workouts and today’s workout is a hero workout named “Murph” after Navy Lieutenant Michael P. Murphy who was killed in action by Taliban forces in Afghanistan on June 28, 2005. This coming Monday commemorates the 5 year anniversary of Murph’s heroic passing and it’s in his honor that we do this workout today.

Murphy led the four-man reconnaissance team on a mission to kill or capture a top Taliban leader, Ahmad Shah, who commanded a group of insurgents known as the “Mountain Tigers,” west of Asadabad.The group was dropped off by helicopter in a remote, mountainous area east of Asadabad in Kunar Province, near the Pakistan border. After an initially successful infiltration, local goat herders stumbled upon the SEALs’ hiding place. Unable to verify any hostile intent from the herders, Murphy asked the team what should be done with them. Sonar Technician (Surface) 2nd Class Matthew Axelson reportedly voted to kill the Afghans, and Gunner’s Mate 2nd Class Danny Dietz did not offer an opinion, causing Murphy to state that he would vote the same as Hospital Corpsman 1st Class Marcus Luttrell, who said the herders should be set free. Hostile locals, possibly the goat herders they let pass, alerted 80 to 200 nearby Taliban forces, who surrounded and attacked the small group. After Murphy called for help, an MH-47 Chinook helicopter loaded with reinforcements was dispatched to rescue the team, but was shot down with an RPG, killing all 16 personnel aboard, including an additional eight SEALs and eight Army Night Stalkers.

By the end of the two-hour battle, approximately 35 Taliban soldiers, Murphy, Dietz, and Axelson were killed in the action. Luttrell was the only American survivor and was eventually rescued after several days of wandering the mountain and being protected by the people of an Afghanistan village.Murphy was posthumously award the Medal of Honor, the Silver Star, and a Purple Heart for his actions after exposing himself to enemy fire and knowingly leaving his position of cover to get a clear signal in order to communicate with his headquarters. He provided his unit’s location and requested immediate support for his element and then returned to his position to continue fighting until he died from his wounds. All three of Murphy’s men were awarded the Navy’s second-highest honor, the Navy Cross, for their part in the battle making theirs the most decorated Navy SEAL team in history. Lutrrell would later share his team’s story in the book “The Lone Survivor” which I’ve heard is a great and inspiring read if you have the chance. Reading the book gave Ruth a new appreciation for the workout so check it out if you get a chance. Good luck with today’s WOD.

WOD 07.04.12

“Murph” aka “Body Armor”

  • Run 1 mile
  • 100 Pullups
  • 200 Pushups
  • 300 Squats
  • Run 1 mile

*Partition the Pullups, Pushups, and Squats as needed and wear a 20# weighted vest or body armor*

3 Comments to "Independence Day"

  • Randy says:

    July 4, 2012 at 11:13 AM -

    What a killer workout did it in 55m:55s even surprised myself. :)

  • Sara says:

    July 4, 2012 at 1:03 PM -

    Great post, sad my alarm was on silent and missed it. Good job to those who completed it today.

  • Holley says:

    July 4, 2012 at 2:41 PM -

    I’m always out of town for Murph :( Love this one, my first CrossFit workout ever.

    Great work Randy!

Copyright @ Intrepid Athletics 2009-2016. All rights reserved.