CrossFit South Bend

[cs_content][cs_section bg_color=”#3498db” parallax=”false” separator_top_type=”none” separator_top_height=”50px” separator_top_angle_point=”50″ separator_bottom_type=”none” separator_bottom_height=”50px” separator_bottom_angle_point=”50″ style=”margin: 0px;padding: 10% 0px;color: rgba(255, 255, 255, 0.5);”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/2″ style=”padding: 0px;”][x_custom_headline level=”h2″ looks_like=”h2″ accent=”false” class=”man” style=”font-size: 2.5em;color: #fff;”]Memorial Day Murph[/x_custom_headline][x_image type=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2016/05/mdm.png” alt=”” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][cs_text style=”margin: 0.5em 0 2em;font-size: 1em;”]

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need of help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three teammates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously rewarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.[/cs_text][/cs_column][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/2″ style=”padding: 0px;”][x_custom_headline level=”h3″ looks_like=”h5″ accent=”false” style=”margin: 0 0 0.75em;border-bottom: 1px solid rgba(255, 255, 255, 0.25);padding: 0 0 0.75em;color: #fff;font-size: 1em;letter-spacing: 0.05em;text-transform: uppercase;”]Memorial Day Murph Details[/x_custom_headline][cs_block_grid type=”two-up” class=”mbn”][cs_block_grid_item title=”The Workout”]

The Workout

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run[/cs_block_grid_item][cs_block_grid_item title=”03″]

Notes:

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.

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Scaled Variation:

Row 250 meters
15 incline pushups
20 ring rows
25 air squats

x 4 rounds[/cs_block_grid_item][cs_block_grid_item title=”Copy of Copy of 03″]

Scaled Notes:

You may also perform Murph in a team of 2-4.

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Date/Time:

This wod will be held at CrossFit South Bend, on Memorial Day, Monday May 29th, arrive @ 9:30, wod starts at 10:00am.[/cs_block_grid_item][/cs_block_grid][/cs_column][/cs_row][/cs_section][/cs_content]