Category: Backblast (Page 426 of 904)

The Sandlot moved back from it’s normal starting time to 0700 in hopes that many will gather together as a “mini-convergence” to complete “The Murph” which is a hero workout in honor and memory of Lt. Michael Murphy. The following is sourced from wikipedia:

After joining the Navy, Murphy began working out by running, doing calisthenics, and climbing ropes in his backyard. He later discovered CrossFit^[33] Murphy created his own workout that involved running, pushing, pulling, and lifting which he called “Body Armor”, because he did while wearing his body armor, a 16.4 lb (7.4 kg) vest that he wore when deployed.^[33]

“Michael’s standard time [to complete the Body Armor workout] was 32 to 35 minutes,” says his father, Dan.^[33]

After Murphy’s death, the Body Armor workout began to become popular among SEAL teams everywhere as it could be done almost anywhere and required very little equipment.^[33] A SEAL contacted Greg Glassman, the founder of CrossFit, asked if would honor the death of his commanding officer with a WOD (Workout of the Day) named after him.^[33] The workout consists of a 1 mile (1.6 km) run, 100 pull-ups, 200 push-ups, 300 air squats, and a final one mile run.^[34] The pull-ups, push-ups, and air squats can be partitioned and scaled as needed. Participants are encouraged to wear a 20 lb (9.1 kg) body vest.^[35][36]

On August 17, 2005, Glassman posted the workout to CrossFit website as the Workout of the Day (WOD) with the note:

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.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. . . . If you’ve got a 20-pound vest or body armor, wear it.

To my recollection, Pizza Man wore a vest for the entire workout. There were a group that rucked/ran the mile with ruck sack on. Others did the best they could to modify the reps. But all the participants pushed themselves which I think is ultimately the point. I’ve never served in the military. I’d like to think I could make it through but until you are challenged with that task you never know. Other than Oompa and FNG Trojan who were among us as well as others among our brotherhood that have served, it’s hard to imagine. Similar can be said for our local law enforcement, firefighters, EMTs, etc. Today is about the fallen men and women that sacrificed for our country. We’re fortunate to have a space in the world that provides freedom for us to lead the lives we choose to lead. Freedom of speech, worship, life, liberty, and our pursuit of happiness – all guaranteed in the First Amendment of our Constitution. So count ourselves blessed in many ways. Blessed to have men and women having laid their lives on the line and for that we honor them in thoughts, action and prayer.

Announcements: Blood Drive June 16th; NUOS (extra credit) on Saturday mornings at 0600 – a 45 minute ruck workout (minus the miles) to prepare for Grow Ruck in August. Prayer Requests: Turtleman, Big Pappy, Sister Act, Uranus, the military men and women that have passed fighting for our country.