Saturday, the US Navy dedicated a destroyer, DDG-112 in honor of Micheal P. Murphy, Navy SEAL, KIA in Afghanistan June 28th, 2005. Saturday would have been his 35th birthday.

And in celebration of his service and sacrifice, Crossfiters everywhere did the “Murph” work out of the day:

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

Last time I did Murph, I only did a half. One of my New Year’s Resolutions was to do a full Murph, and Saturday was the day. It wasn’t too bad. First mile was in about 8:30, and I broke the body weight exercises into 20 rounds of 5-10-15. Finished the last round at about 44 minutes, and finished the last run at 53:50. I was pretty happy with that time.