REMINDER: Monday we will only hold TWO classes – 8 and 10am- and both will be completing MURPH. Please plan to arrive at least 15 minutes early to get warmed up. We will begin each class with a few words from some of our members to honor Captain Andrew Pedersen-Keel and Lieutenant Michael Murphy. We will be collecting donations of cash or check (sorry, no wodify) for APK Charities, founded in honor of Capt. Pedersen-Keel and CFNH will make one collective contribution to the charity.
Be sure you hydrate and fuel up appropriately for this long workout. Below you can read more about why we do MURPH on Memorial Day and about the men we will be honoring.
Each Memorial Day, CFNH honors and pays tribute to the men and women who have paid the ultimate sacrifice to ensure our freedom. This year is no different. In addition to doing the Crossfit hero wod, “MURPH”, in honor of Lieutenant Michael P. Murphy, US Navy SEAL, we will also pay tribute to Captain Andrew M. Pedersen-Keel, US Army Special Forces. For those of you who have been part of the CFNH family for years, you know that we join with a lot of other gyms to do “MURPH” on Memorial Day. This year, on Monday, May 30, we will hold TWO classes- 8am and 10am. We encourage each of you to come out and complete this workout. For those of you who will be performing “MURPH” for the first time this year, please read a little more below about why we do this workout on Memorial Day- a day to remember and recognize those brave souls who served our country and paid the ultimate sacrifice for our freedom. It's not a day to celebrate, rather a day to humble ourselves and be grateful in remembrance.
In addition to performing the wod “Murph” this year, we will also be collecting contributions to support APK Charities – founded by Bob and Helen Pedersen-Keiser, parents of Capt. Andrew Pedersen-Keel, to properly honor and remember the ultimate sacrifice made by Captain Andrew M. Pedersen-Keel, US Army Special Forces. The APK Charities provides financial aid and material assistance to charitable organizations and causes. “PK” as he was known, was raised in Connecticut and served with one of our own members. On the morning of March 11, 2013, Captain Andrew Michael Pedersen-Keel was concluding a patrol briefing when a his Special Forces team was attacked, leaving Andrew mortally wounded. You can learn more about APK Charities here: http://www.apkcharities.org/.
We encourage everyone who wishes, to bring a contribution with you to the Memorial Day workout in the form of cash or check (sorry, no Wodify payments), and CFNH will send a collective contribution to APK Charities. There is no designated amount- any contribution big or small will go to support the foundation set up by PK's parents. According to their website, this year, all proceeds of APK Charities will benefit Connecticut Trees of Honor Memorial in Middletown, The Fisher House in West Haven, and the Special Forces Charitable Trust. These charities provide much needed and effective recognition and support for fallen soldiers’ families and wounded soldiers and their families, just as they have done for the family of Capt. Pedersen-Keel and his detachment teammates who were wounded.
(Photo- APK Charities)
About Lieutenant Michael P. Murphy:
Lieutenant Michael P. Murphy, fondly known as “Murph” by friends and family was a U.S. Navy SEAL. Murph was killed in battle on June 28, 2005 in Afghanistan. Lt. Murphy received the Medal of Honor for his actions in Afghanistan while leading his team. He was also the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart. An excerpt from the official citation for Lt. Murphy, as signed by President George W. Bush, reads as follows:
“REALIZING THE IMPOSSIBILITY OF COMMUNICATING IN THE EXTREME TERRAIN, AND IN THE FACE OF ALMOST CERTAIN DEATH, HE FOUGHT HIS WAY INTO OPEN TERRAIN TO GAIN A BETTER POSITION TO TRANSMIT A CALL. THIS DELIBERATE, HEROIC ACT DEPRIVED HIM OF COVER, EXPOSING HIM TO DIRECT ENEMY FIRE. FINALLY ACHIEVING CONTACT WITH HIS HEADQUARTERS, LIEUTENANT MURPHY MAINTAINED HIS EXPOSED POSITION WHILE HE PROVIDED HIS LOCATION AND REQUESTED IMMEDIATE SUPPORT FOR HIS TEAM. IN HIS FINAL ACT OF BRAVERY, HE CONTINUED TO ENGAGE THE ENEMY UNTIL HE WAS MORTALLY WOUNDED, GALLANTLY GIVING HIS LIFE FOR HIS COUNTRY AND FOR THE CAUSE OF FREEDOM. BY HIS SELFLESS LEADERSHIP, COURAGEOUS ACTIONS, AND EXTRAORDINARY DEVOTION TO DUTY, LIEUTENANT MURPHY REFLECTED GREAT CREDIT UPON HIMSELF AND UPHELD THE HIGHEST TRADITIONS OF THE UNITED STATES NAVAL SERVICE.”
About the workout MURPH
“MURPH”, formerly known as “Body Armor” was often performed by Lt. Murphy and done with a 20lb weight vest
1 mile run
300 air squats
1 mile run
As with all workouts performed at CrossFit New Haven you will have scaling options including seated vertical pull ups or ring rows, push ups on your knees or with a support of a bench or box, substitutes for running and even an option for 1/2 Murph. As we mentioned above, this is about humbling ourselves and being grateful in remembrance. Of all workouts, this isn't one to avoid because you think you can't perform one of the workouts.
To learn more about Lt. Michael Murphy, The Murph Challenge, and the Medal of Honor you can visit these links: https://murphfoundation.org/official-citation/, http://www.navy.mil/ah_online/moh/murphy.html, http://themurphchallenge.com/
We look forward to seeing you all on Monday at 8am or 10am! Please post to comments with any questions.