19 Murphs, 19 Days, 19 Lessons
From 07 May to 25 may 2020, I challenged myself to do 19 consecutive Murph workouts in 19 days, ending with a final Murph on Memorial Day. Murph, named after Medal of Honor recipient Navy Lt Michael P. Murphy, is a hero WOD (Workout Of the Day) consisting of a 1 mile run, 100 pullups, 200 pushups, 300 squats, and a 1 mile run wearing a 20lbs weight vest or plate carrier. It is a community workout traditionally done in gyms around the country on Memorial Day.
The primary intend was two-fold, the first was to honor the 19 service members that perished during Operation Red Wings in 2005 and all men & women who have given the ultimate sacrifice to defend the freedoms we take for granted every single day. The second was to embark on a challenge that would teach me more about myself, my capabilities, and my limits.
Like the 4x4x48 challenge last month, this endeavor is reenforcing a lot of valuable life lessons. These lessons will help you throughout your every day life, and during the most trying of times. From staying calm and collected in a high-pressure or confrontational environment, to motivating you to completing you everyday chores and do them right the first time, it is experiences like these that you can always fall back on not only when it matters most, but every single day of your life.
Day 1/19 Hero WOD: Ponder (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run, 20lb vest) in 54:12.
In honor of Army Master Sgt. James W. Ponder III, 36, of Franklin, Tenn. KIA Afghanistan, operation red wings 2005
The moment you realize that first step is not going to kill you, and it’s the first step to growing, to evolving, to learning and literally becoming the best version of yourself, that is the key to reaching your full potential. Intentionally put yourself in difficult situations from time to time so you can form a habit of not taking the path of least resistance, and develop your mental fortitude. The better we get at creating the positive habits of grinding and working, the easier it becomes in the future. People that don’t makes themselves uncomfortable in past situations won't be able to climb that biggest mountain because they have no past experiences to rely on.
Day 2/19 Hero WOD: Scherkenbach (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run, 20lb vest) in 55:56 on VE Day.
In honor of Army Chief Warrant Officer Chris J. Scherkenbach, 40, of Jacksonville, Fla. KIA Afghanistan, operation red wings 2005
It first has to be a choice that you want to challenge yourself. From that choice, every person is going to have a different need or requirement. You have to do something that is going to challenge yourself as a human, that will then eventually metamorphosis into something great. Everything you could ever want, is on the far side of hard work.
Day 3/19 Hero WOD: Russel (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run, 20lb vest) in 55:56
In honor of Army Sgt. 1st Class Michael L. Russell, 31, of Stafford, Va. KIA Afghanistan 2005, operation red wings.
When taking on a big challenge, most people tend to think about how much they have left to do. This can be a burden, and a heavy weight on the shoulders. Instead, try to think about how much you have accomplished thus far. Break it into small chunks, one rep, one obstacle at a time. Obstacles are not a bad thing, take advantage of that obstacle. It’s a reset point for you to ask yourself what am I capable of and what am I not capable of. This allows you to find out what you need to focus on.
Day 4/19 Hero WOD: Reich (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run, 20lb vest) in 56:23.
In honor of Army Maj. Stephen C. Reich, 34, of Washington Depot, Conn. KIA Afghanistan 2005, operation red wings
Day 5/19 Hero WOD: Muralles (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run, 20lb vest) in 56:07
In honor of Army Sgt. 1st Class Marcus V. Muralles, 33, of Shelbyville, Ind. KIA Afghanistan 2005, operation red wings
Our minds and bodies have limitations far beyond what we might expect, and the only way to truly know is to explore and breakdown those boundaries. Only those that risk going to far, will find out how far they can really go. I want to get to the breaking point of where I can not go on any longer, and I want to stay there, I want to grow there. Because then the next time I train, that wall has moved ever so slightly to the right.
Day 6/19 Hero WOD: Jacoby (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run, 20lb vest). Another one in the books in 57:20.
In honor of Army Sgt. Kip A. Jacoby, 21, of Pompano Beach, Fla. KIA Afghanistan 2005 operation red wings
When i first decided to do 19 Murphs in 19 consecutive days, i had no idea if I was really going to be able to finish it. I didn’t know how to approach such a beast of a task. Embrace the not knowing. Realize that all big discoveries, all big experiences, start with, “I don’t know”. And then start and figure it out, one step at a time. Recognize the obstacles that are placed in front of us are typically placed there by ourselves, and we create them in our own minds
Day 7/19 Hero WOD: Goodnature (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run, 20lb vest) done in 57:55.
In honor of Army Chief Warrant Officer Corey J. Goodnature, 35, of Clarks Grove, Minn. KIA Afghanistan 2005, operation red wings
When you take on a commitment, you see it through no matter what obstacles may be in your path. Be smart and adapt, but find a way to get it done.
Day 8/19 Hero WOD: O’Goare (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run, 20lb vest) in 52:15.
In honor of Army Staff Sgt. Shamus O. Goare, 29, of Danville, Ohio KIA Afghanistan 2005 Operation Red Wings.
This one was a serious gut check. After a 12 hour workday that started at 0500, I had little drive to get started with this early evening workout. The key to crushing a task you don't want to but know you have to do, is just getting started. Take those first few steps and build momentum, and before you know it you will be unstoppable. The message here is not to push yourself until you fall apart, but to not quit or give up when you feel that first bit of discomfort. Push past the limitations we all impose on ourselves.
Day 9/19 Hero WOD: Taylor (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run, 20lb vest) In 52:45.
In honor of Navy Hospital Corpsman 1st Class Jeffrey S. Taylor, 30, of Midway, W.V KIA Afghanistan 2005 operation red wings.
By taking on hard challenges, you learn that the human body and mind will respond to whatever you ask it to do. If you don’t ask much of it, you won’t get much in return. If you push yourself, your potential can be limitless.
Day 10/19 Hero WOD: McGreevy (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run, 20lb vest) in 54:47.
In honor of Navy Lt. Michael M. McGreevy Jr., 30, of Portville, N.Y. KIA Afghanistan 2005 Operation Red Wings
It’s easy to be motivated and driven at the beginning and towards the end of a big challenge. Cherish the time you spend in the middle, that is where the real growth occurs.
Day 11/19 Hero WOD: Lucas (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run, 20lb vest) in 56:47. The struggle continues!
In honor of Navy Electronics Technician 1st Class Jeffery A. Lucas, 33, of Corbett, Ore. KIA Afghanistan 2005 operation red wings.
There is tremendous value in taking on a challenge you are not sure you can finish. When I did the 4x4x48 challenge last month, I knew I was going to finish. I already had a 50 miler and 100K under my belt, and that was without breaks. For this challenge though, I genuinely do not know if I will be able to finish. It is rewarding to explore new depths of my capabilities for the first time, to troubleshoot when times get tough physically and mentally, and to collect another valuable experience I can lean on later in life.
Day 12/19 Hero WOD: Kristensen (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run, 20lb vest) in 58:56.
In honor of Navy Lt. Cmdr. Erik S. Kristensen, 33, of San Diego, Calif. KIA Afghanistan 2005 Operation Red Wings
Today was the roughest one yet. Visualize not only the success, but also the hardship, the struggle, and even the failure. Be better prepared and more resilient for any possible outcome.
Day 13/19 Hero WOD: Fontan (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run, 20lb vest) in 57:47.
In honor of Navy Chief Fire Controlman Jacques J. Fontan, 36, of New Orleans, La. KIA Afghanistan 2005 Operation Red Wings
By occasionally pushing yourself mentally and physically, you will become more aware of the fine line between being uncomfortable and being hurt. One expands capability and promotes growth, while the other inhibits it. This awareness allows yourself to push that line to the right.
Day 14/19 Hero WOD: Dietz (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run, 20lb vest) in 56:34.
In honor of Navy Gunner’s Mate 2nd Class Danny P. Dietz, 25, of Littleton, Colo. KIA Afghanistan 2005 Operation Red Wings
I never really have trouble getting out of bed in the morning, but the last few days have been getting more and more difficult because I know what’s waiting for me in that cold garage. The conscious is in control of forming habits. Everytime we rationalize why it’s ok to give up on something, this habit gets strengthened. Likewise, the more we choose to push on, the stronger this habit will become. Make not quitting a habit.
Day 15/19 Hero WOD: Suh (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run, 20lb vest) in 56:52.
In honor of Navy Quartermaster 2nd Class James Suh, 28, of Deerfield Beach, Fla. KIA Afghanistan 2005 Operation Red Wings
When you take on big challenges that are seemingly out of the norm, the most common knee jerk reactions you will get are along the lines of: Why would you do this to yourself? Are you a glutton for punishment? People will label you as crazy or a freak anomaly. These are the types of reactions that reflect more on who we have become as a society, than about you as an outlier. As a first world society, we are drawn towards comfort, being risk averse, and a known outcome. While these norms have an important place in benefiting the progression of society as a whole, everyone has their own ways of becoming the best version of themselves, and that path will almost always veers away from them. I dislike suffering just as much as the next person, but I am willing to tolerate more of it as I have come to appreciate the reward that lies on the other end of it.
Day 16/19 Hero WOD: Healy (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run, 20lb vest) in 55:19. The beatdown continues.
In honor of Navy Senior Chief Information Systems Technician Daniel R. Healy, 36, of Exeter, N.H. KIA Afghanistan 2005 Operation Red Wings
After doing Murphs for over two weeks my body is on autopilot, it is my mind that is doing all the heavy lifting. Each rep and each step is a decision to keep moving forward. Improving your physical fitness is an important first step, and a big accomplishment for all of us, but to really reach your full potential you cannot forget about training the mind as well. It doesn’t have to be doing 19 Murphs in a row or running a 100mile trail race. It can be as simple as getting out of bed when you don’t want to in order to get a session in before work, or deciding to not skip that run because it is rainy and cold outside. It’s not always about how much you can bench or how fast you can run a 5K on a good day, occasionally challenge those numbers when you are exhausted, hungry, or just don’t feel like getting after it. While you can certainly train your mind without engaging in physical activity, never pass up the use of a workout as the perfect medium to do so. Avoid the trap of building a better faster stronger quitter, armor your mind.
Day 17/19 Hero WOD: Patton (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run, 20lb vest) crushed in 56:59.
In honor of Navy Machinist Mate 2nd Class Eric S. Patton, 22, of Boulder City, Nev. KIA Afghanistan 2005 Operation Red Wings
When the going gets tough and the future is uncertain, we can always rely on past experiences to help us move forward. Our past successes give us strength and confidence, while our failures give us knowledge and motivate us to be better. Experiences shape how we perceive and tackle future endeavors. Occasionally taking on difficult challenges on your own accord, whether you are successful at them or not, provides the opportunity to add to those experiences in an often less consequential environment. It will equip you with a much larger toolbox to overcome future hardships and thrive in uncertain conditions.
Day 18/19 Hero WOD: Axelson (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run, 20lb vest) completed in 56:52.
In honor of Navy Sonar Technician (Surface) 2nd Class Matthew G. Axelson, 29, of Cupertino, Calif. KIA Afghanistan 2005 Operation Red Wings.
Even the biggest of journeys are completed one step at a time. This is one of the simplest and most powerful mindsets that you can employ to tackle any challenge. You can read that phrase every single day, but unless you practice it from time to time, your ability to employ it will atrophy. Your biggest achievement should never lie in your past, so don’t just rely on a past experience to set the benchmark on how well you can take on a big challenge, instead use it to occasionally go even further and raise your own personal baseline. Becoming the best version of yourself is the longest journey you can take in your life, as there is no finish line, so practicing how to put in one more rep or put forth one more step at a time will go a long way.
Day 19/19 Hero WOD: Murph (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run, 20lb vest) in 53:12.
In honor of Navy Lt. Michael P. Murphy, 29, of Patchogue, N.Y. KIA Afghanistan 2005 Operation Red Wings
One thing is for certain, after 38 miles, 1,900 pull-ups, 3,800 push-ups, and 5,700 squats, the number 19 no longer feels like just a number. These 19 men voluntarily signed up to protect our freedoms and made the ultimate sacrifice, as did hundreds of thousands before and many will continue to do after them. The best thing we can do in return is to live a life worthy of the sacrifices they and their families made, and contribute to a society they would be proud of. Treat others like you want your loved ones treated, think twice before you speak or post, and never stop working on improving yourself. Happy Memorial Day everyone, look after each other.
