Upper East Side

Some of you know my connection to this hero WOD. When people ask me how I first started CrossFit or how long I’ve been doing it, I respond in one of two ways depending upon my mood, the audience, and how much time I have to speak. I either casually say that I started working out at an affiliate in 2010 when I first moved out to Los Angeles, or I tell them about Murph.

Michael Murphy was a Navy Seal lieutenant who was killed in action on June 28, 2005 during Operation Red Wings in Afghanistan. Michael had been dating my cousin Heather since their days together at Penn State and asked Heather to marry him before that deployment. June 28th of 2005 was one of the toughest days of my life and surely the hardest of Heather’s. I did not know it at the time, but Mike taught me the essence of CrossFit in my early teens during summers at the Jersey shore. The first WOD I ever did was called “Wet and Sandy” and needless to say, Murph beat me. It consisted of several rounds of a long ocean swim, rolling around in the sand until you were covered from head to toe, and maxing out on push-ups. By several I mean so many that people stopped what they were doing on the shore in disbelief to watch Michael move. It is one of my most vivid memories because I learned the definition of perseverance that day from someone who knew it better than anyone I have ever encountered.

Michael had been using high intensity interval and resistance training long before it was as popular as it is today, as did most of our military. A lot of CrossFit’s success stems from the strong roots it has with our military and law enforcement agencies. Michael was renown for his work ethic, strength, perseverance, and positive attitude– all hallmarks of a great athlete, serviceman, and human being. His last minutes were spent walking into no-man’s land to call in air support when his 4 man squad was ambushed by 150 of the Taliban’s most elite fighting force. Lone Survivor by Marcus Luttrell provides a detailed account of the mission and I highly recommend reading it. Michael gave his life in an effort to save his team and earned the Medal of Honor.

Michael completed this grueling workout on a regular basis and he called it “Body Armor,” because he wore either a vest or full gear every time he completed it. It consists of a 1 mile run, 100 pull ups (I don’t think he kipped…), 200 push ups, 300 air squats, and another 1 mile run. It is now a workout we use to commemorate not only the sacrifice of Michael, but of all those who risk their lives every day or have paid a price for our freedoms. Regardless of your political views, the state of the union, or your personal beliefs, think of the sacrifices our armed forces make for us when you’re doing this workout next week. I encourage everyone to do this workout whether at EVF, on vacation, or wherever you are.

When the propensity to give up comes around, remember what our fallen soldiers gave up for you.

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Sincerely,

Jim