THE UNITED STATES SPECIAL FORCES PRAYER:
Almighty GOD, Who art the Author of liberty and the Champion of the oppressed, hear our prayer.
We, the men of Special Forces, acknowledge our dependence upon Thee in the preservation of human freedom.
Go with us as we seek to defend the defenseless and to free the enslaved.
May we ever remember that our nation, whose motto is “In God We Trust”, expects that we shall acquit ourselves with honor, that we may never bring shame upon our faith, our families, or our fellow men.
Grant us wisdom from Thy mind, courage from Thine heart, strength from Thine arm, and protection by Thine hand.
It is for Thee that we do battle, and to Thee belongs the victor’s crown.
For Thine is the kingdom, and the power and the glory, forever. AMEN
“MURPH” is named after Navy Lieutenant Michael Murphy who was killed in Afghanistan in 2005.
You can complete this workout in sets or partition it as you like, but you do need to start with the 1 mile run and then end with a 1 mile run. The squats are body weight only although it is suggested that you wear a weighted vest if you have one.
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
4 Comments
What???? No Murph posts yet?? Everyone must be napping after the WOD this morning!!! Wow, great effort by all today!!! Now all future WODs will be easy in comparison, right…lol! Enjoy the rest of the day, and thank you to all the HEW men & women who have served our country.
What a challenging and FUN workout! Thank you to all of you that worked today so we could exercise our you know what’s off! I am grateful for many things today but 2 related to the WOD: I did it faster than last year and I did not rip my palms to pieces. Congrats to everyone who did it and especially to those that did it in order as prescribed.
Oh Murph how I respect you. And yes Hilary, no comments cause we all went home, showered and collapsed. It took everything in me to get to our family & friends BBQ, where I sat, drank insane amounts of water, had grilled chicken and basically couldn’t move for 6hrs. I’ve been at HEW almost a year and that was by far the HARDEST WOD we have ever done! Glad I’m back, thanks guys!
Boy am I sorry I missed THAT one!! LOL!!