CF 864 – WOD – 8:30a.m.
1 mile run
100 pull ups
200 push ups
1 mile run
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.
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.
Lt. Michael Murphy was awarded The Medal of Honor last month – the 1st for combat in Afghanistan. Murph was an avid CrossFitter. A “Hero” workout was created in his honor and is today’s CF WoD. Read more about Murph and his SEAL Team by clicking the link: “Murph” Article
To read more about the events surrounding “Murph’s” team’s mission check out: ‘Lone Survivor’ by Marcus Luttrell
Medal of Honor Citation:
For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.
Link to Helpful info for the Zone Diet:
Fall Squash Salad Scott Hagnas December 2008 Time: 35 minutes•
1 Delicata squash
• 3 1/2 Tbsp olive oil (divided)
• 2 tsp lemon juice
• 1 tsp Dijon mustard
• 2 tsp balsamic vinegar
• 1 tsp lemon peel
• 2 Tbsp pine nuts
• sea salt
• veggie mix – 8 mixed cups of the following fall vegetables: Lacinato kale, Curly kale, chard, radicchio, frisee. Preheat your oven to 350 degrees. Cut the squash in half lengthwise, then scoop out the seeds. Chop the squash into cubes, then toss with 2 Tbsp of olive oil in a roasting pan. Sprinkle with sea salt if you like. Roast for 30 minutes, tossing every 10 minutes or so.Meanwhile, chop your veggies, then toss them in a large salad bowl. I used a wide variety of seasonal greens from a farmer’s market here; you might not want to track all of these down. Your salad will still be good with just a couple of the above. Next, make the dressing. In a small dish, add the remaining 1 1/2 Tbsp of olive oil, lemon juice, Dijon mustard, balsamic vinegar, and lemon peel. Mix well, then add to the salad. Toss well, then transfer the salad to serving plates.Once the squash is done, allow it to cool for 5 minutes. Top the salad with the squash, then scatter 1 Tbsp of pine nuts over each serving.
Zone info: 2 servings at 3.5 carb blocks, 19 fat blocks
Blessed is the man who perseveres under trial, because when he has stood the test, he will receive the crown of life that God has promised to those who love him.
“The good Lord gave you a body that can stand most anything. It’s your mind you have to convince.”
See you Saturday morning at 0830!
Come ready to push through a great hero workout.
Janice & Jay