Memorial Day Murph

CrossFit’s Hero WODs are challenging tests of fortitude—but
they also represent something greater. 



On Memorial Day, Monday, May 25, CrossFit KURA will host a WOD and bbq in honor of  Lt. Michael Murphy. We will host one class for all level at 9 a.m. with a brunch bbq and hang to follow. All KURA athletes and friends are welcome to attend either the workout, the bbq or the whole thing.

Scaling will be available and prescribed to those athletes that need it. 

Drop-ins are welcome. All proceeds from drop-ins will be donated. 

The Workout

Hero workouts are special in the CrossFit community because they represent a fallen servicemen. Performing the workout is a way to show respect for the service and character of the men and women the workout is named for.


1-mile run

100 pull-ups

200 push-ups

300 squats

1-mile run


The Story

"On June 28, 2005, four Navy SEALs on a reconnaissance mission in the Kunar province of Afghanistan were ambushed by an overwhelming Taliban force. Team leader Lt. Michael Murphy, unable to call for help from his location, walked into the center of enemy fire, where his satellite phone might work. He punched in the numbers to HQ and calmly requested reinforcements.

Even after being knocked to his knees from a gunshot wound to his back, Murphy calmly sat back up, steadied himself and continued the call, knowing that it was the only way he might save his men. Once the call for reinforce- ments had been completed, he returned to the fight with an MH-47 Chinook helicopter on the way.

Outrunning its escort of attack helicopters, the Chinook rushed into the battle for a daring daylight rescue. Attempting to set down in tremendously rugged terrain filled with hostile militia, the Chinook was hit by a rocket- propelled grenade. The eight SEALs and eight Army Night Stalkers aboard were killed, leaving Murphy and his men to continue the fight. When the battle ended, Murphy and all but one of his men had been mortally wounded.

“Murph” was posthumously awarded the Congressional Medal of Honor for his gallantry on June 28, 2005. Only one other serviceman has received the award while serving in Afghanistan.
Murphy was posthumously awarded the Congressional Medal of Honor for his actions that day. Among those killed in the rescue attempt were Petty Officer 1st Class Jeff Taylor and Lt. Michael McGreevy. Both SEALs were posthu- mously awarded Bronze Stars for Valor and Purple Hearts. These men were fathers, husbands and sons. They were brothers to their fellow SEALs. They were also CrossFitters. In their actions, these men embodied the values and spirit of true heroes, and to immortalize their courage, bravery and self-sacrifice, the CrossFit Hero workouts were created."

Excerpt from "Fallen but Never Forgotten," written by Russell Berger in the CrossFit Journal.

Melissa Guitron
Melissa Guitron


Leave a comment

Comments will be approved before showing up.