If you have ever done Crossfit you might already know what a Murph is. It's dedicated to Navy SEAL Lt. Michael Murphy, an avid Crossfit buff, who was killed in Afghanistan in 2005. Here is his namesake's routine: run 1 mile, do 100 pull-ups, 200 push-ups, 300 air-squats and run another mile, all while wearing a weighted vest or body armor. — Read the rest
