Live To Win!

Live To Win!

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CrossFit Workouts by our fallen heroes….

January 20, 2014

CrossFit Heroes

As I was searching for information on Lt. Michael Murphy’s (Lone Survivor/ Operation Red Wings) CrossFit workout, I came across this blog that listed CrossFit workouts by our fallen heroes.  This material was put together so well, I have decided to include the link to CrossFit IoTA Hero WODs

CrossFit IoTA is a great place to learn all about CrossFitting.  I have looked over the website since I am new to this, and they have some great information.  I praise them since they have taken the time to put together a list of fallen soldiers, police officers and firefighters who lost their lives.  These individuals enjoyed the CrossFit way of training to keep themselves in tip top condition.

Lt. Michael Murphy was one of those who enjoyed the work and dedication it takes to partake in CrossFitting.  Lt. Murphy, a United States Navy Seal, gave his life to help his men during Operation Red Wings near Asadabad, Afghanistan. .  He was a true American hero and his honor and courage are still recognized today.  You may have seen the movie “Lone Survivor”, which is in theaters now.  The movie is about the brotherhood of the US Navy Seals and the men that lost their lives on June 28, 2005.  Nineteen were killed in action on that day including Lt. Michael Murphy, Matthew Axelson and Danny Dietz .  They were killed on the ground as they were ambushed by Taliban insurgents.  The only survivor of the group was Marcuss Luttrell, who suffered serious wounds.  He was later rescued by a local Pashtun.  I will be writing a blog later about their story and how it still effects Americans today.

For right now, I want to honor these fallen men and women whom CrossFit IoTA has taken the time to post on their blog.  Just as an example, I will post Lt. Michael Murphy’s workout below.  CrossFit IoTA Hero WODs


For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Thank You again, CrossfitIoTA for recognizing these honorable heroes.

Exit 34: The Last Watch of Officer Jason Ellis

January 10, 2014 2 Comments

In Memory of Officer Jason Ellis

As a retired state law enforcement officer, I know the risks that are out there everyday for those that protect us 24/7. This is the story of one of those officers that was killed at the end of his watch, never to return to his wife or two sons.  The case is still open and no one has been apprehended at this time.  Click on the picture to start your journey on reading about this officer and the life he lived and lost.

Officer Jason Ellis