HERO WOD's 

The utilization of the CrossFit model is rapidly becoming the standard fitness and conditioning program for our Fire Fighters. Since day one CrossFit has provided support, encouragement and embraced our men and women in uniform.  One of the most visible methods of support from Crossfit has been the establishment of the HERO WOD.  THis particular WOD is dedicated to a member of the Military, Law Enforcement or Fire Service to honor the Heroes who gave their lives to keep us and our country safe.

As Memorial Day has just passed, it was awesome to see the American Fire Service support our Brothers and Sisters in uniform by completing one of the most intense HERO WOD's on the list, "Murph"  

"Murph" is dedicated to Lt. Michael P. Murphy USN. Below is the events of Lt. Murphy and why we do "Murph" on Memorial Day

On June 28th, 2005 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 well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satelite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severly injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service menber to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam.

A special note, many have seen the picture of Lt. Murphy and recognize the patch which he is wearing in the photo.  This is a station patch from FDNY Engine 43 / Truck 53 El Barrio's Bravest. Lt. Murphy was wearing that patch in honor of the men of FDNY when his life was taken.  Since his death and the death of the others on the fateful day, FDNY Engine 43 / Truck 53 El Barrio's Bravest continue to honor them with a station memorial.   

It should be noted, the Santa Monica Police Department and other police department SWAT teams have adopted "Murph" as their entry level and annual physical fitness measure to get on the team and stay on the team as an operator.  In fact, the Chief of Police of Santa Monica Police Department completed "Murph" himself to fully endorse this type of functional programming.  

The question now becomes, what HERO WOD should or could the fire service use as our own entry level testing WOD and would the American Fire Service be willing to complete the WOD annually to remain on the job. (I'm pretty sure I know the answer).  Yet, if we consider ourselves as true "Operators" within the fire service and say we are the "Best of the Best", shouldn't our fitness and conditioning prove it?  

I feel we should challenge on another to chose a HERO WOD that becomes the mainstay of the American Fire Service as our baseline or foundational fitness and conditioning WOD which is the minimum we are willing to accept from those that want to work on our Engine or Truck Company and for those assigned to remain in the company. Maybe, then just maybe, we can start holding each other to a higher degree of accountability for each others fitness and conditioning in an effort to be higher performing members on the streets and better fit and conditioned to handle the job when the "Poop" hits the fan and all you have to fall back upon is your training and the strength and conditioning you have done leading up to this defining moment. 

"MURPH" consist of:

• 1 Mile Run to start

• 100 Pull-ups

• 200 Push-ups

• 300 Squats

• 1 mile run to finish

For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got body armor or a twenty pound vest, wear it.

There are many variations available, so anyone can do their own version of Murph. Do not be discouraged if you can’t do the entire workout (Not many can). The idea is to challenge yourself and do a little more a little faster every year.

TEST BLOG:
The key to overall fitness and conditioning is nutrition. For proper nutrition and meal planning, everyone needs to get some Tupperware, a good lunch box/6 pack bag, and some ice substitutes. I have young kids and like many of you, I am busy running around town getting my Honey Do's done and taking care of the kids. Having good quality food available for you and your kids will be key to keeping on track with healthy eating habits and good nutrition. Sounds like a lot of work but it really isn’t, take a little time to be prepared and keep making progress with your fitness and conditioning.

You can never be too prepared. Make sure you always have food ready at your house. There is nothing worse than running out of quality protien and now your forced to go get something quick will jack up your nutrition and most likely make you FAT!. When you leave your house plan out how long your going to be gone. If your going to be out for awhile, take some quality food with you. You can pack a meal, or bring a snack like a protein bar or even a shake. If your goal is to be in the best condition possible take a little time and put in the same effort you put into the gym into your food prep.