The Father of MURPH HERO WOD: Michael P. Murphy

Michael P. Murphy, or better known as 'Murph' amongst his teammates, was a United States Navy SEAL officer who was awarded the U.S military's highest decoration, the Medal of Honor. He was posthumously given this recognition for his extraordinary actions in the War on Terror during the infamous Operation Red Wings in Afghanistan.

Born on May 7, 1976, in Smithtown, New York, Michael P. Murphy was an exceptional student and athlete. His strong upbringing by his parents and undeniable dedication towards any task he took on molded him into being the man he was.

Before joining the Navy SEALs, 'Murph' worked as a lifeguard, where he was part of numerous lifesaving missions. This served as one of the motivations for him to join the armed forces, in which he thrived as a Navy SEAL, ultimately attaining the rank of Lieutenant.

The Story of Operation Red Wings. What happened to Micheal P. Murphy?

Operation Red Wings was a counter-insurgent mission aimed at destabilizing the anti-coalition forces in the Kunar province in Afghanistan. On June 28th, 2005, Michael P. Murphy and his three-man team comprising Marcus Luttrell, Danny Dietz, and Matthew Axelson were assigned to locate and kill Taliban leader Ahmad Shah.

Misfortune struck this highly trained team when they were discovered by local goat herders. After much deliberation, they decided to release the goat herders rather than risk killing them. However, this decision unfortunately led to their position becoming known to the enemy forces.

Outnumbered and surrounded, Murphy and his teammates fought ferociously against the overwhelming Taliban force. According to accounts, during the firefight, Michael P. Murphy exposed himself to enemy gunfire to make a call for assistance from his teammates. Sadly, Murphy, Dietz, and Axelson ultimately lost their lives during the mission. Only Luttrell survived and was later rescued by local villagers.

MURPH HERO WOD: A Legacy of Valor

The MURPH HERO WOD stands for Michael P. Murphy's Hero Workout of the Day, which was created to honor the immense bravery and dedication that Michael demonstrated during Operation Red Wings. The workout is an ultimate display of strength, endurance, and perseverance, embodying the qualities that defined Murphy as a true hero.

What does a FULL MURPH HERO WOD consists of:

- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- Finish with another 1-mile run

All the exercises are to be completed while wearing a 20-pound weighted vest, symbolizing the weight of the body armor worn by the Navy SEALs on missions.

How to Participate in the MURPH HERO WOD

The MURPH HERO WOD is held annually on Memorial Day, and many fitness centers or CrossFit gyms organize events around this time to honor and remember the sacrifice of Michael P. Murphy and all the fallen military heroes.

Anyone who wishes to take part in the MURPH HERO WOD can either join an organized event, coordinate one at their local gym, or even perform the workout independently. It's essential for participants to keep in mind the true purpose behind the workout – honoring and celebrating Murphy's sacrifice rather than posting impressive results or gaining personal recognition.

The MURPH HERO WOD, inspired by the valor and courage of Lt. Michael P. Murphy, is an opportunity for individuals to honor the fallen heroes and test their personal limits while reminding us of the sacrifices made by those who serve in the military. Participating in this challenging and meaningful workout is a fitting way to pay tribute to the legacy of Michael P. Murphy and all the brave men and women who gave their lives in the line of duty.

Benefits of the MURPH Workout 

The MURPH workout, named after Navy Lieutenant Michael Murphy, is a challenging and popular workout in the CrossFit community. It consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another 1-mile run, all done while wearing a 20-pound weighted vest (except for beginners). Here are some benefits of incorporating the MURPH workout into your fitness routine:

Full-body workout:

The MURPH workout targets multiple muscle groups and provides an intense full-body workout. It includes cardio, strength, and endurance exercises to help you achieve a well-rounded level of fitness.

Burning calories:

Since the MURPH workout involves high-intensity activities, it can help you burn a significant number of calories in a short amount of time. This can aid in weight loss and overall body fat reduction.

Cardiovascular fitness:

The two 1-mile runs in the MURPH workout can help improve your cardiovascular fitness and increase your stamina.

Muscular endurance:

The large number of repetitions required for the pull-ups, push-ups, and squats can help improve muscular endurance, allowing you to perform better when faced with physical challenges.

Mental toughness:

Completing the MURPH workout, especially when wearing the weighted vest, is both physically and mentally demanding. Achieving this goal can help build mental toughness and resilience.

Community and camaraderie:

The MURPH workout is often performed as a group workout in CrossFit gyms. This builds a sense of community and camaraderie among participants and encourages peer support and motivation.

Honoring a hero:

The MURPH workout is done in memory of Lt. Michael Murphy, who gave his life in Afghanistan. Participating in this workout can provide a sense of pride and respect for those who serve in the military.

Adaptable for different fitness levels:

The MURPH workout can be scaled to accommodate various fitness levels by adjusting the number of repetitions, modifying the exercises, or not using a weighted vest.

Accountability and goal setting:

The MURPH workout is often performed on a yearly basis, allowing individuals to set performance goals and track their progress over time. Seeing improvements can help with motivation and adherence to a fitness routine.

Functional fitness:

The MURPH workout includes functional movements that can translate to improved performance in daily activities or sports.