“Aqua Murph”

“Aqua Murph”

Failure is not getting knocked down. Failure is getting knocked down and not getting back up.

When reaching for your Brass Ring, if it is worth anything at all, it is a given that there will be formidable obstacles. Some of these obstacles may be more than any you have ever faced before.

Remind yourself that you are capable of doing more than you think you can. When knocked down, get back up with more resolve, and keep moving toward your Brass Ring. Get back up and move forward like your life, and the life of those that trust in you depends on it.

Workout of the Day:

“Murph” is the famed CrossFit workout that is named in honor of a true warrior and hero, LT Michael Murphy.

If you don’t own a copy of “Lone Survivor” by Marcus Latrell, get one soon. If you have not read it, start now.

“Aqua Murph”

Swim 500 yards CSS (if you don’t know what CSS is, do whatever stroke you want)

Run 1 mile

100 pull ups

200 push ups

300 squats

Run 1 mile

Swim 500 Yards CSS (if you don’t know what CSS is, do whatever stroke you want)

It is best to break the pull ups, push ups, and squats down into 10 sets of 10 pull ups, 20 push ups, and 30 squats.

If you need a refresher on any of the exercises, check out Workout Techniques.

Post your comments, questions, and time.

By |2017-01-10T11:40:43+00:00September 30th, 2008|Categories: All Entries, Elite Athlete WOD|

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  1. max h October 1, 2008 at 12:01 pm

    I just finished lone survivor, it’s very inspirational.

  2. max h October 1, 2008 at 12:19 pm

    I just finished lone survivor, luttrell, dietz, axe, murphy they’re all heroes. a very inspirational story. Is there a michael monsoor workout? I always wanted to find one through crossfit, all SEALs are heroes. Hoo ya

  3. Coach October 1, 2008 at 7:38 pm

    There is not an official CrossFit workout for Monsoor, but we will make one here. Stand by for that.

    In Lone Survivor there is one SEAL by the name of SCPO Daniel Healy. He died on one of the rescue helos. Dan was a great friend of mine, we did two platoons together at SDVT-1. You can expect to see a hero workout for him too. That one will be extra special to me.

    The hero workouts that CrossFit has are primarily made for those that were avid CrossFitters in life.

    At the Brass Ring, I do not make that distinction, for as you said, all SEALs (and SWCC, EOD, Divers, and Air Rescue Swimmers) are heroes.


  4. Chandler W October 1, 2008 at 9:38 pm

    Lone Survivor is one of the most compelling and endearing books I have ever read. This book showcases the unbreakable bond between the SEALS. I was amazed at what these guys are capable of even after the extreme damage they suffered. Each and every one of them got knocked down but got right back up and never quit. The thought of the day is right in every sense because there are a lot of ups and downs in the road to attain the Brass Ring of a successful career in the teams.

  5. Chandler W October 1, 2008 at 9:45 pm

    Heres a link to the hero workouts: This shows all the workouts named after fallen heroes. Just go down to the WOD section and click on the link for the hero workouts question. http://www.crossfit.com/cf-info/faq.html#WOD1


  6. EODPrice October 7, 2008 at 9:36 am

    Just finished this book it was probably one of the best books I have read in a long time. It keeps me on track during a hard workout.

  7. matt thackeray August 30, 2009 at 3:13 am

    I read lone survivor this summer. Luttrel did an excellent job telling the story, You really can’t describe enough how dedicated and selfless the SEAls were fighting for each other and never giving up.

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