Wednesday, January 28, 2009


Tonight Donna taught class at BizFit. The workout of the day was "Murph" one of the CrossFit Hero workouts. This is one of the workouts that while I don't enjoy, it means a lot to me as someone who has served in combat in Afghanistan.

It is named 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". It is now referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve his country and the beautiful people who make it what it is.

The book "Lone Survivor" gives a detailed account of the events that led to Murphs death and the subsequent events. Follow this link to the Washington Post to read more and if you get the chance read the book!

"Murph"For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

I wore the 20 pound vest, ran in the cold (21F/-6C) and got it done in 49:09. Not my best time but given the snow and ice outside I was happy with it.

A different sort of day in snow and ice, Ghazni, Afghanistan, Christmas Eve 2006.

Great efforts by everyone else there tonight, especially Jason and Trish who had beat themselves up all weekend at the Level 1 Cert in Toronto and then did it again tonight.


bears said...

Great job tonight Matt!! You are an animal!!!

Donna said...

My man is so freakin hot! nice work matt.