Monday May 28th Memorial Day – Diamond Hill CrossFit
Call Us: (401) 721-5582

Monday May 28th Memorial Day


Monday May 28th Memorial Day

The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, presented by Forged®. It is also one of the primary means of funding for the Foundation on an annual basis. YOUR support is what drives our success!

2018 marks a special year, in which we have a specific goal to raise a minimum of $250,000+ in order to begin construction on the LT Michael P. Murphy Navy SEAL Museum/Sea Cadet Training Facility in Long Island, NY!

Since 2014, Forged® has raised nearly $1,000,000 for the LT. Michael P. Murphy Memorial Scholarship Foundation through The Murph Challenge campaign. With such overwhelming support and success, the Foundation was able to add four additional scholarships in 2017, now providing the opportunity to award 27 or more scholarships each year!

This unique Memorial Day tradition will take place again throughout the United States on 05.28.18. We invite YOU to join countless others Americans, and register for The Murph Challenge 2018 today by clicking the link below!

Once you register, you will not only be pledging to participate in the Crossfit Hero WOD ‘MURPH’ (originally named ‘Body Armor’), you will also be joining a unique group of Americans who pay tribute to LT. Michael P. Murphy (SEAL), and contributing to a prestigious organization founded by the Murphy family.

Beginning on Memorial Day, each registrant will be asked to return to and submit their ‘MURPH’ time to compare their achievement with other participants throughout the US. All times submitted will be displayed on a National leaderboard found at From that board, the top 5 Men and top 5 Women will be recognized for their efforts.

The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had.

Are YOU up for the Challenge?

On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire.  This deliberate and heroic act deprived him of cover and made him a target for the enemy.  While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in.  Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, continued to fight.  By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead.  The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

The WOD:

1 Mile Run

100 Pullups

200 Pushups

300 Air Squats

1 Mile Run.

Scale anyway. Partner, 1/2 Murph, Shorter Runs, Less reps, Row.

If you have a vest wear it.

Nutrition Fact

Glycogen is what fuels muscle contraction. Glycogen is stored in your muscles as well as your liver, among several other places. When you contract muscles, glycogen is more than likely what fueled that contraction (except in cases where the person is in ketosis). Because “Murph” is an extremely high-volume (lots of repetitions) workout, you’ll be depleting a significant amount of glycogen. Once glycogen stores in your muscles are depleted, your liver releases more of it to fuel your muscles. Once you’re glycogen stores in your liver have been depleted, your body is still capable of making the stuff, but at the expense of muscles. That’s right, once you’ve depleted glycogen in muscles and liver, your body will break down muscle tissue to make glycogen through a process called “gluconeogenesis.” This is not desirable, which is why, once you’ve completed “Murph,” it would be a good idea to consume some glucose-containing foods along with a good amount of protein. Your goal after this WOD is to refill muscle glycogen and prevent muscular breakdown. Doing the former prevents the latter.

So what does a “glucose-containing” meal look like? Well, it could take on several forms. Because we try to stay within the parameters of the paleo diet, it might look like a sweet potato and some kind of protein. One of the easiest meals is to cut a sweet potato in cubes, fry it in some olive oil, and throw in some tuna packets. If you’re halfway paleo, then your meal might look like some rice and some kind of protein. You could also do some fruit and protein, but some caveats are in order. Fruit contains fructose, not glucose. The reason why this is important is because your liver is one of the only places where fructose can be processed. Fructose gets to your liver first. Your liver then converts it into glucose for the muscles to use. On the other hand, glucose can be used by the muscles directly after digestion. It’s a faster way of refilling muscle glycogen.



Leave a Reply