Each year, thousands of athletes participate in a Hero WOD (workout of the day) to honor servicemen and women and their families. This workout is typically known as the “MURPH” and was named after Lt. Michael P. Murphy. This was one of his favorite workouts and was named “Body Armor” when he was doing them, but was later renamed Murph in his honor after he lost his life reconnaissance mission to find a Taliban leader in Afghanistan in 2005.
I have done this workout several times, but it is especially moving to be able to complete it on Memorial Day with some fellow brothers. About a week ago we decided to put together a few options for Memorial Day, and I was happy to lead the one at the Posh.
For those of you who do not know the workout, here it is:
1 Mile Run
100 Pull-ups
200 Push-ups (Merkins)
300 Squats
1 Mile Run
*Typically done with a 20 lb vest on
So on the morning of Memorial Day, May 27, 2019, 10 PAX met a the Posh to take on the challenge. It was a hot and humid morning, so YHC knew sweat was going to be flowing. The PAX met near the Gheens Foundation Lodge for some light stretching and then we were off.
QIC: McAfee
PAX: Fanny Pack (R), Jitterbug (R), Sweet Tart, Sand Trap (R), Ladybird (R), Airball (FNG), Nice n’ Slow, Little Jerry (R), Abacus
The workout was pretty straightforward, but we opted for 20 timed rounds of 5 pull-ups, 10 push-ups, and 15 squats. All in all, we were able to finish in under an hour, even with stretching and warm up.
It was a great workout and an honor to lead some incredible men while also honoring those who have served our country.
-McAfee Out
F3 Louisville 