Today we honor all the men and women who have paid the ultimate price for the freedom of every American.  Our great nation is built on the selflessness and courage of these individuals and it is our privilege to take a day to remember and honor them.

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need of help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three teammates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously rewarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

For Time

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
* rx’d-wear a 20lb vest for the whole workout.


“1/2 Murph”

800 m run
50 pull ups(bands/jumping pull-ups)
100 push ups
150 air squats
800 m run

(Modified) Life

“1/4 Murph”

400 m run
25 pull ups(bands/ jumping)
50 push ups
75 air squats