I'm stepping off the Soapbox this week to cordially invite you to join us on Saturday, May 26th, at 8AM for a Choice City CrossFit tradition (Our 10th year running). We will perform one workout that day, a tribute to Navy Lt. Michael P. "Murph" Murphy (SEAL). All are welcome to Memorial Day Murph.

Murph was a leader of men. While on a reconnaissance mission with his team in the mountains of Afghanistan, he and his team were compromised by a few goatherds. Rather than kill them on the spot, Murph let them go, a humanitarian gesture that would eventually take his and two of his teammates lives, as well as the lives of the team and helicopter crew dispatched to rescue them.

During the intense firefight, Michael Murphy did the unthinkable and got into a clearing, away from cover (stops bullets) and concealment (hides you from the enemy) to make a critical satellite phone call to ask for help. He reported his team's location while under attack, and after dropping the phone while returning fire, he picked it up and said "Thank you." Michael Murphy, Danny Dietz and Matt Axelson died in that firefight. Marcus Luttrell survived with severe injuries and the help of a local.

Murph was posthumously awarded nation's highest award for bravery, the Medal of Honor.

Each year on Memorial Day and Veteran's Day, we take some time out of our schedules and do his favorite workout he called "Body Armor." CrossFit has renamed it "Murph" in his honor and introduced it and his story to thousands of CrossFitters and people alike.

“Body Armor” aka "Murph"
Complete the following for time:

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

We've been doing prep work during our FYF workouts for the last couple of weeks and will continue to do so up until game day.

All are welcome. We have a number of scaling options for everything in the workout. Drop by to workout (or support those that do.) Each person that completes the Murph, scaled or not receives a special American flag CCCF Skully sticker as is tradition. We will have a grill set up and lots of meats (Thanks Team Camarillo!), so BYOB and a side to share!
If you’re coming, make it Facebook official here.

See you this Memorial Day weekend!

WOD
AMRAP 8:
3 Cleans 145/115
3 Handstand Push-Ups
(Increase by 3 HSPU in each round!)

180426 - Soapbox Thursday