Hero Tribute - Monday 11/15/10

On 15 November 2006, after nearly three months of combat operations, CPT John Ryan Dennison was killed in action in Turki, Iraq while conducting an operation rooting out entrenched Al Qaeda operatives in Iraq. Ryan was a 2004 graduate of USMA and was serving as an Infantry platoon leader in the 5th Squadron 73rd Cavalry Regiment (Recon) of the 82nd Airborne Division.

The workout is called "Murph" and was the favorite workout of LT Michael Murphy, a Navy Seal, who was the first Medal of Honor recipient from Operation Enduring Freedom in Afghanistan. The workout has since been adopted by CrossFit as an official Hero Tribute workout for LT Murphy.

The Workout:

Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile

The 1 Mile Runs must be conducted at the beginning and end of the workout. Pull-Ups, Push-Ups and Squats can be conducted in any order (eg. 10 sets of 10-20-30 or 20 sets of 5-10-15, etc).

Post your time and the Hero that you ran it in honor of to comments. Compare to Tuesday 1/20/10 and Monday 5/31/10.