Black Ops Murph 2015

I know It’s super late to be posting about Memorial Day… but better late than never, right? This was such a cool experience I had to share it! I’m also working on a recap from our Mexico Vacation, and update on my hormones, and a 1 year post op update from my abdominoplasty! So much awesomeness coming your way… I hope you’re ready!

Each Memorial Day for the past several years we have hosted a workout to honor the fallen. The workout we do is a Hero WOD called Murph. CrossFit has several bench mark workouts, some called “The Girls” and then there are Hero WODs which are made to honor fallen soldiers and first responders. Murph is a workout that was named after Lieutenant Michael Murphy. You may remember him from the movie/book “Lone Survivor” – He was the one who climbed out into the open to try to call for help for his team as they were being attacked. He, along with the rest of his team besides Marcus Luttrell, were killed on that mission. When doing a hero workout my goal is always to give my all, as I think back on all those who gave their all so I have the freedom I do today. Murph is no different. It is a tough workout, but if they can give their life certainly I can do one more squat or run another mile.



This year instead of doing the typical Memorial Day Morning Murph we decided to have “Black Ops Murph” on Sunday evening. We hired a DJ, brought in black lights and robotic lights, and also got body paint and glow sticks. As everyone began to arrive the box was buzzing with excitement. Everyone was ready to get a great workout



We gathered together the first heat and got ready to head out the door for the first 1 Mile Run.

IMG_1897 (1)

We started the countdown… 3..2…1… GO!


We were very grateful for the Wentzville Police Department coming out to help us cross the road safely!


Throughout the entire workout we were reminded of why we do workouts like this… to honor those who have given literally everything for us to have our freedom. Most hero WODs are pretty tough, but really when you think about the things the soldiers and first responders had to go through complaining about or quitting a workout because it’s hard isn’t an option.



Once we got back inside (a little wet from the mix of sweat, humidity, and rain) we set out to complete 100 Pull Ups 200 Push Ups and 300 Squats. I’ve always done this workout with a partner and we have taken turns breaking down the workout into 20 sets of 5 Pull Ups- 10 Push Ups – and 15 Squats. This year I did it with a partner but we decided to go straight through the reps without breaking it up. So we finished the 100 Pull Ups before going to the 200 Push Ups and the Push Ups before finishing with the 300 Squats. Holy Moly, that is a whole different animal. For me the real game changer was the push ups. Doing sets of 10 even when alternating with a partner had my arms smoked! It was a super cool experience to workout under the black lights with the DJ Music Pumping though!








Vest from HumanX Gear – Use the Code DREAMER20 for 20% off!


This is Happening! Black Ops Murph 2015 @crossfit70 #crossfit #murph #memorialday #blacklight

A post shared by Courtney Norman (@imperfectlycourtney) on

I tried my best to get some good pictures, but apparently your camera freaks out if it is both dark and the subjects you are trying to photographing are moving at break neck speeds… The best shot I got? A Selfie, of course!

Such a fun time! Black Ops Murph is a success! #blacklight #murph #crossfit @crossfit70 #wentzville #memorialday

A post shared by Courtney Norman (@imperfectlycourtney) on

We ended up running 2 heats and having well over 40+ people show up. It is crazy to see how much our community has grown over the last several years… The top picture is the first year we did Murph just a month or so after opening CrossFit 70. The bottom picture was last year after being open just over a year.



This year was our 3rd year doing Murph on Memorial day and our biggest turn out yet!


I’m so proud of everyone who came out to support our community and to honor and remember those who lost their lives fighting for our freedom. I feel incredibly blessed to be surrounded by such great people not just on awesome special events like this but day in and day out at our box. Also a big thanks to Fabletics for providing some awesome swag for the attendees and to HumanX Gear for the best weight vest I’ve ever used!


Have you ever done Murph? Or a Black light WOD? 

Memorial Day Murph

The winners of the Inner Strength Apparel and Bestowed Box Giveaways have been chosen! There is still time to Enter to win the EcoJarz and Skora Running Shoes giveaways! 

I really love the CrossFit Community. I’m sure you know that by now. Owning a CrossFit Box has made that love for the community even deeper. Now I feel like some sort of mother hen. Our box is still pretty small, but doing well for being open for a month. As Memorial day approached we knew we wanted to do the Hero WOD “Murph”


For those of you not familiar with CrossFit – They have benchmark WODs called “Hero” WODs that are named in memory of people in the armed services that have lost their life. This workout was named in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. From

“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.

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.”

We were only having one class time on Memorial Day, which is kind of exciting because everyone gets to work out together! I LOVE big groups of people sweating it out! Also, since we have quite a few people who are new to CrossFit we allowed people to work in pairs. How that would work is everyone ran the first mile, then the partners could break the Pull Ups, Push Ups, and Squats up between the two of them with only one person working at a time.Then they would run the second mile together. After warming up it was time to go. That 3-2-1-GO was on and we were off!

I paired up with Brooke and she was a quick one on the run! Which means she had time to rest before I got back. I haven’t been running much since my last race, so i wasn’t sure how fast my run would go. Well… Peer Pressure pays off… Running with that group of speedy people had me at a 10:07 mile – My fastest in quite some time! I jumped right into pull ups… Literally, as I did jumping pull ups off the box, haha. We just broke the work in half so each of us did 50 pull ups, 100 Push ups, and 150 squats. I wanted to get the pull ups out of the way right away so I broke them into sets of 10-15. Then I broke the push ups and squats into sets of 25. We took turns working and resting. Everyone else was hitting it hard too, the box was buzzing with energy (and lots of sweat!)


It seemed like Brooke and I had a pretty good pace. I was shocked when we finished first and set off for our run. Let me tell you, after jumping pull ups and squats my legs were jello. Those first 100 meters or so I wasn’t sure my legs would hold up. We found our happy pace and just kept pushing. We hit the half mile turn around and saw the guys catching up to us. I was spent, but didn’t want to get passed, ha! We got back and finished in a time of 36:42.


And we all looked dazed/confused/spent when we were done. It was an honor pushing ourselves (and each other) beyond what we thought we could do to remember those who gave their all so we could have that freedom.


Our sweaty after picture… before we headed to IHOP and slammed some pancakes.

I love my CrossFit 70 Family, and am so excited to see it growing.

Don’t forget, we are also giving away a pair of Reebok Nanos over on the facebook page. Check it out!

How did you spend your Memorial Day?
Have you ever done Murph?