Monday, May 27, 2013


May 27, 2013

Fallen but Never Forgotten
By: Russell Berger
CrossFit’s Hero WODs are challenging tests of fortitude—but they also represent something greater. Russell Berger takes a closer look at workouts created to honor our fallen.

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 reinforcements had been completed, he returned to the fight. Sadly, Murphy and all but one of his men were mortally wounded after a failed rescue attempt.

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 posthumously 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.

This came directly from the CrossFit Journal (

Just as last year, it is an absolute honor to complete these workouts in the memory of the fallen soldiers that gave the ultimate sacrifice for us. I cant help but think of the families that these brave soldiers who deal day to day with a piece of their heart missing. I work as hard as I can and with each and every hard breath, drop of sweat and burn in my legs and arms I think of how temporary that kid of pain is...

I did the best I could today to beat my time from last year. I know my running has improved greatly, the first mile today was 6:25 which was probubly the fastest mile I have ever run in my life. I pushed through all 20 rounds and hit the street for the last mile. Regardless of the time cap (45:00) I decided to keep going and finish up my mile. I was almost done. I was so proud to have completed the workout 13 minutes faster than last year. It was amazing.

Thank you to all our soldiers. Today, Memorial Day, not about cookouts, not about sales... its about honoring the soldiers. I am so happy I was able to do so in the best way I know how.

Amazing job by all at CFW who completed Murph today! Kick Ass!

3 Rounds
- 10 Lunges
- 10 Shoulder Dislocates
- 10 Grasshopper
- 5 Burpees

WOD: Murph
1 Mile Run
100 Pullups
200 Pushups
300 Squays
1 Mile Run
(47:00 Rx)


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