In our community we become familiar with the two groups of named WODs-"The Girls" and "Hero WODs". Unlike the Girls are named as such by CF founder, Greg Glassman because, “I want to explain the workout once and then give it a name.  I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name.  Workouts are just like storms, they wreak havoc on towns.” Aside, from that, there's no story or real meaning behind it. 

On the other hand, Hero WODs? There's a life, a story, and most of all, an actual person behind the WOD.  When these WODs are posted, there's a picture of them and a short description of the events leading to their passing and their family. These WODs to the typical crossfitter are grueling METCONs that are a symbolic gesture of respect for those those who have fallen while serving in Law Enforcement, Firefighting, and the Armed Forces.  

You can see the list of the Hero WODs here on CrossFit's main site. 

As a veteran who served in our most recent conflict, seeing a Hero WOD come out on CrossFit's main site was always hard, and it was even harder when it was someone I knew or knew of. 1LT Tyler Parten, who graduated a year after me, and 1LT Ashley White, who was in the same operational program, were two who hit close to home for me.  Each of these WODs have a person whom it honors and getting to know their story makes the WOD all the more personal. 

"It's easy to treat these prescriptions as any other workout of the day, but for those who take the time to learn about the heroes they honor, the WODs can be as spiritual and emotionally demanding as they are physically grueling" - Russell Burger "Fallen But Never Forgotten"

For this Saturday's post for "Mile High Murph," we'll go into who he was. And if you've watched the recent movie Lone Survivor or read Marcus Luttrell's first-hand account that it's based on, you'll get to learn a lot more about "Murph" and his brothers in Seal Team 10. 

Hip Capsule: Internal Rotation Bias

1x20 HBBS (if not done with cycle yet)

A1. 4x6 Pause (3 secs in bottom) Front squat @ 70-75%
-rest 30 secs-
A2. 4x5 HSPU (4secs descent) 
-rest 1min

3 Rounds

75 DU
10 Power snatches 95/65
-Rest 1 min between rounds-