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110601 FS

Strength  –  FS

  • 5   x  75%
  • 3   x  85%
  • 1+ x  95%

Metcon  –  Three rounds for time:

  • 21  x  kb swings (a)   16/24kg
  • 15  x  pull ups
  • 9    x  knee tuck jumps

2 Responses

  1. Johnny Cash

    "You build on failure. You use it as a stepping stone. Close the door on the past. You don't try to forget the mistakes, but you don't dwell on it. You don't let it have any of your energy, or any of your time, or any of your space."

  2. Anthony

    Murph for Miller
    We are proud to have participated in this event since it’s inception in 2008 and even more so to host it since 2009. Please join us in honoring Rob’s life, character, and his sacrifice in the defense of his Country and teammates. All proceeds are donated to the Special Operations Warrior Foundation.

    June 11, 2011 | 9:00am – 3:00pm
    To donate WITHOUT participating, click here.

    To PARTICIPATE including $25 donation

    More details will follow as we draw closer to the event. Stay tuned to our blog or our FaceBook page.

    Cheerleaders are welcome! We are also asking for volunteer “counters.” (Anyone who has done a MURPH quicky learns how simple brain function such as counting deteriorates.)

    About Rob

    US Army Staff Sergeant Rob Miller grew up in the Wheaton area and attended Wheaton North High School. He was a competitive gymnast and a highly skilled athlete. He enlisted in the United States Army in 2003 and was accepted into the Special Forces selection and training process. He graduated and received his Special Forces tab on September 30, 2005. He was assigned to the 3rd Special Forces Group and deployed to Afghanistan to support Operation Enduring Freedom from August 2006 to March 2007.

    Rob returned to Afghanistan for his second tour in October 2007, where he served as a Weapons Sergeant for his team.

    Rob was killed in action on January 25, 2008. He was killed by enemy fire during an ambush near the Pakistan border. He died while providing cover fire for the evacuation of his team captain, who was seriously injured at the beginning of the attack. Rob’s actions saved the captain’s life and enabled his team to gain cover and return fire.

    Rob posthumously received the Medal of Honor in 2010, the nation’s highest military award for valor in action against an enemy force. Read more about his courageous story here.

    About MURPH
    MURPH is a CrossFit workout named in honor of Navy SEAL LT Michael Murphy, who was killed in action and then received the Medal of Honor. His honorary workout is as follows:

    Run 1 mile.
    Do 100 pullups, 200 pushups, 300 air squats (partition as needed).
    Run 1 mile.
    It is simple… but not easy! This is an individual event. Your “score” is total time. In addition to the full MURPH, participants can do modified versions such as: Half, Assisted (jumping pullups or assist bands), and Body Armor.

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