Sunday, November 13, 2011
"Murph"
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.
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WODoers: Runs slightly over a mile. 51:18 PR
ReplyDeleteJstin, you are the man!! Nice PR!! Lone Survivor was one of the best books I have ever read - who is tougher than the Navy SEALS?
ReplyDeleteHad my buddy Heath over for this one today. I worse the 20# vest, did 2K rows for runs just like last December. Back then my time was 47:07. Today it was 44:41 - PR by 2:26.
Started feeling nauseous around round 14, slowed down considerably for a while. First row 7:50, second row 8:18. I rowed a lot faster this time which helped with the ol' PR. Rowing with the vest is not as bad as running I bet.. but it still sucks ass plenty!
Did this on 11-11-11. This was my first CrossFit.com WOD that wasn't scaled. I have only been doing CrossFit workouts for about 2.5 months.
ReplyDeleteTime: 1hr 19min
1st run: 8.06
2nd run: 10.32
I broke it down as 10 rounds of:
10 pull-ups
20 push-ups
30 squats
I could of done it 10 minutes faster if I set everything up. As I was running I decided to do the push/pull-ups and squats in the park by my house so I could use their pull-up bar. The one I use in the garage is more like rings than an actual bar. It took me 10 minutes to walk there and back. Always next time.
I was going to do this with the 20#vest, glad I didn't. I am still a little sore from Friday.
Hey guys, Dave is an old friend that moved away from Colorado some years ago. I post about CF on Facebook sometimes and saw that Dave was doing it too so I invited him to the blogosphere. The blog has gotten a little light on attendance lately so I thought we could use some freshness!
ReplyDeleteHey Dave, next time (and it will be awhile most likely, Murph only comes up once or twice a year) try doing it 20 rounds of Cindy style... 5 pullups, 10 pushups, 15 squats. I bet that will improve your time!
ReplyDeleteHey guys! I'm also relatively new to Crossfit 3 months straight,but have used the Crossfit workouts every now and then for over a year) but not new to working out doing various types of workouts. I love new things so I really am digging this! Did Murph on Fri, and shaved about 3 minutes off my previous time. Mind you, NO vest. that makes a huge difference and for me it would be on pullups. I broke it down into Squats,pushups then pulls. Squats and pushups about 50 at a time and for the first 2 sets, 20 pulls per... but then I could barely get 10 a set. Haven't quit mastered the art of the "kipping" pullup, but used it for my last 20 (3 sets)and it helped!! I think I did pretty well on the sets. I wanted to finish the bodywork under 15 minutes and i did that (14 mins and change). My biggest goal was to do the last mile under 10 minutes and I endured the pain to carve out a 9 minute 10 second mile. My first mile was under 8:30, which for me is what I needed to beat my previous Murph of 35 minutes. Time on this bad boy, 31:55. I felt it after... both the good and bad, but it beats sitting on the couch! Good luck and enjoy your workout!! Wy
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