Hero WODS: More Than Just Another Workout

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Guest post by Melisa Rehm.

Every Thursday night I go to bed in anticipation of what workout will be posted on CSC CrossFit’s website.  Why just Thursdays, you ask?  Because every Friday we do a CrossFit Hero WOD in honor of our fallen military heroes, law enforcement officers, and firefighters.

Typically these are the hardest; most grueling, and intense workouts of the week.  And they are designed that way for a reason; but are they respected as so? If you’ve ever completed or attempted; heck even read the description of a Hero workout; they typically revoke a not-so-great response. When the alarm clock goes off at 4:40am and I look at the workout I can either criticize it or I can suck it up and remember that this is not just another workout; it’s a workout designed to honor fallen heroes.

And unlike other CrossFit workouts I complete, I will bite my tongue about “how much it sucks or how hard it is” because I know it will force me to get outside my comfort zone, breathe a little harder, go a little longer, lift a little heavier, and push me further  - much like what was required every day by the honorary Hero in their lives and in the call of duty.

If you do CrossFit you have probably seen or heard of the Hero workout; “Murph”.  It’s composed of this (as seen on the website) For time: 
 1 mile Run
 100 Pull-ups
 200 Push-ups
 300 Squats
 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 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.

Looking at this workout; it’s easy to call it crazy and dismiss it.  But perhaps you may have a different view after hearing what Marcus Luttrell; known as the Lone Survivor, shares in this 60 Minutes interview aired this past Sunday, the mission in which Navy Seal Mike Murphy (“Murph”) was killed along with two other seals and a chopper carrying 16 Special Operation Forces officers.

Both his story and that of his fallen friends and heroes serves as a reminder to not only Compete Every Day but to Compete for others; even when it seems “crazy” and even when it’s uncomfortable.  Remember that these Hero workouts are not about whether or not the movements are in your “wheelhouse” or if you particularly even like them.  They are a workout of honor, respect, gratitude, for those who Compete in the front lines for us so that we can live comfortably every other hour we spend outside of the “box.”


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