Murph and 403

Murph May 19 2014


It wasn’t my first Hero WOD…that was Klepto.

It’s not the hardest Hero WOD I’ve done either, and there’s several that have movements I still dream of being able to do…

But this hero, Murph, means something.

I’m not sure if it’s because I think that Murph and I were pretty similar in our loyalties and values, or because we both chose careers where he knew that death was a possibility, where we run into the danger when others run away. I’m not sure if it’s because I have many other friends who are in similar careers with Police, Fire, and Military, and I understand that any watch could be their last. I’m not sure if it’s because I’ve researched what happened on June 28, 2005 more than any other military mission, making Murph more human to me, or because his legacy really is just that big.

I’m just not sure.

What I am sure of though, is that I have never been emotional while briefing a WOD for 26 of CrossFit 403’s finest. Seeing 19 names on the white board, the 19 who died on that day, just brings it home for me. Nine of those 19 were younger than I am now, including Murph himself who died at 29 years old.

Murph was the third ever CrossFit Hero workout–the first two were JT and Michael, named for S01 Jeffrey Taylor and Lt. Michael McGreevy, who died when the helicopter they were in was shot while on the way to try and save Murph and his crew.

Murph–For time, complete:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
If you have a 20lb weight vest or body armor, wear it.

I’ve taken this workout on a number of times, but always on my own. I prefer to break it up into 20 rounds of 5 pull-ups, 10 push-ups, 15 squats. It feels a little more manageable. I think I’m at attempt 7 now, and it was always a solo effort by me. Soul searching if you will; learning and training myself to know that no matter how beat up I feel, I will fix the situation, tough it out and keep moving, workout or not. In a career such as policing, the mental fortitude to continue to fight when you feel you have nothing left could be the difference between life and death. All that said, I’ve NEVER completed this workout as prescribed in any way. I’ve substituted sit ups for the pull-ups, I’ve done lots of ring rows, I’ve done push-ups off my knees, I’ve rowed instead of run, and in one attempt I did 5 rounds with real pull ups.

Today was different. Today was game day. Having run a sprint triathlon yesterday, being sick and beat up today, I didn’t care one bit what the clock said…this one isn’t about the clock for me. Today I would do this RX…pull-ups, push-ups on my toes, squats, and a 20lb weight vest. The clock didn’t matter. In fact the only time I even remember seeing on the clock was 57:12, when I started round 18 or 19.

That. Was. Hard.

But you know what? My whole 403 family was there when I was done. Regan, Drew, and Josh even ran the last mile with me, to show their support. When some people were done before I started round 14, they were still there when I came back in the door, last, and ripped the weight vest off. They were still clapping, cheering, and yelling, as if I had won the Games.

I hadn’t.  I just hadn’t stopped.

That’s what this, and CrossFit, is about. Learning what you can do, what you can accomplish. At the end of the day, this is still just a workout. This is corny, but no one has ever died doing Murph, but many have lived during it.

I’m very proud to be a part of the CrossFit 403 family, and the CrossFit community as a whole. But I was so proud today to share this workout with you guys, I just really can’t put it into any other words. Just, proud. You guys all amaze me.

1 hour, 14 minutes, 13 second. RX.

Coach Rook

Below is a slideshow made by our amazing in house photographer, Kelly. She’s a wonderful member of our community and has a distinct talent for capturing “those” moments. To top it off, she made the slideshow with one of my favorite songs, “Halo”, by Edmonton band Tupelo Honey. I highly recommend you listen to them! Just listen to the lyrics in the song as you watch and you’ll see why I suggested this song for the video…it just, fits. Thank you Kelly.

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