Wednesday JAN 1ST 2014

Happy New Year 

Hopefully everyone had a great/safe night. Time to start 2014 off with our usual Hero workout



  • Michael P. Murphy
  • Michael Patrick Murphy was a United States Navy SEAL lieutenant and the first person to be awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. 
  • Born: May 7, 1976, Smithtown, NY
  • Died: June 28, 2005, Kunar Province, Afghanistan
  • Buried: Calverton National Cemetery, NY
  • Education: Pennsylvania State University
  • Awards: Medal of Honor, Purple Heart, Silver Star

  • Murphy was the leader of a four-man SEAL reconnaissance unit that secretly infiltrated into the Hindu-Kush mountains on June 27, 2005. Ambushed on the 28th by overwhelming Taliban forces, Murphy valiantly climbed into the open onto high ground to make an electronic call for rescue. Wounded, he fought on, allowing one member of his squad to escape, before he himself was killed. Murphy’s remains were found during a combat search and rescue operation, July 4, 2005.

    Lone Survivor - http://www.youtube.com/watch?v=tnh9DHLDRVM

    WOD
    "Murph"
    Run 1 Mile
    100 Pull Ups
    200 Push Ups
    300 Air Squats 
    Run 1 Mile

    Partition as needed. If you have a 20# vest wear it. 

    We will start the clock right at 10:00. It will reset every hour until 1:00 This workout is a very long one to say the least. Please don't show up at 12:30 and expect to finish. The lights go out and the doors close at 1:00.

    Too much to drink last night? Feel free to partner up, but do not skip.  

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