Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically is to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

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This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout.So, every year, CrossFitters all around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.

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Murphy is credited with risking his own life to save the lives of his teammates.

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Besides the story of an amazing human being who gave his courage and ultimate sacrifice for his team and country , it also gives us a chance to pay tribute to all the other Hero’s in our lives.




“Murph”


1 mile run

100 pull-ups

200 push-ups

300 Air squats

1 mile run