Can't make it to MFLH on June 29th but still want to be a part of it?? 




While many in the CrossFit community know about Lt Michael Murphy and the hero workout “Murph” which honors him, far less know the broader story of Operation Red Wings and the additional Navy SEALs and Army Night Stalkers that were also killed during that mission. 

On June 28th, 2005, an MH-47 Chinook helicopter carrying a Quick Reaction Force of 8 Navy SEALs and 8 Army Night Stalkers (members of the U.S. Army's 160th Special Operations Aviation Regiment) were killed in action during Operation Red Wings in Kunar Province, Afghanistan. This part of the operation was an attempt to rescue Lt Michael P Murphy, Gunners Mate 2nd Class Danny Dietz, Sonar Technician 2nd Class Matthew Axelson and Hospital Corpsman 2nd class Marcus Luttrell, who had been cut off and outnumbered by Taliban fighters during a reconnaissance mission deep behind enemy lines. 3 of the 4 SEALs on the ground were killed (Murphy, Axelson, and Dietz) with Luttrell being the “Lone Survivor”. The other 8 SEALs and 8 Night Stalkers were killed when the MH-47 Chinook that was coming in to aid the ground team was shot down by an enemy RPG and the helicopter broke apart, crashing down into the side of a mountain.

This workout was programmed to pay tribute to all the lives that were lost that day and to help tell the full story of Operation Red Wings.

All proceeds will be donated to the Lt Michael P. Murphy Navy SEAL Museum for improvements to the Operation Red Wings Museum Exhibit

The Workout:

3/4-mile run (to commemorate the 3 out of 4 SEALs killed on the ground)


16 rounds (to commemorate the 16 service members killed during the rescue attempt) for time of: 

8 Toes to Bar (to commemorate the 8 Night Stalkers)

8 Burpee Box Jump Overs (to commemorate the 8 SEALs)


47 Goblet Squats (for the MH-47 Chinook that was lost)

Men use a 24-in. box and a 32kg kettlebell 

Women use a 20-in. box and a 24kg kettlebell

If you’ve got a weight vest or body armor, wear it.


Navy SEALs

  1. Lt. (SEAL) Michael P. Murphy, 29, of Patchogue, N.Y.

  2. Sonar Technician (Surface) 2nd Class (SEAL) Matthew G. Axelson, 29, of Cupertino, Calif.

  3. Gunner’s Mate 2nd Class (SEAL) Danny P. Dietz, 25, of Littleton, Colo.

  4. Machinist Mate 2nd Class (SEAL) Eric S. Patton, 22, of Boulder City, Nev.

  5. Senior Chief Information Systems Technician (SEAL) Daniel R. Healy, 36, of Exeter, N.H.

  6. Quartermaster 2nd Class (SEAL) James Suh, 28, of Deerfield Beach, Fla.

  7. Chief Fire Controlman (SEAL) Jacques J. Fontan, 36, of New Orleans, La.

  8. Lt. Cmdr. (SEAL) Erik S. Kristensen, 33, of San Diego, Calif.

  9. Electronics Technician 1st Class (SEAL) Jeffery A. Lucas, 33, of Corbett, Ore.

  10. Lt. (SEAL) Michael M. McGreevy Jr., 30, of Portville, N.Y.

  11. Hospital Corpsman 1st Class (SEAL) Jeffrey S. Taylor, 30, of Midway, W.Va

Army Night Stalkers

  1. Staff Sgt. Shamus O. Goare, 29, of Danville, Ohio.

  2. Chief Warrant Officer Corey J. Goodnature, 35, of Clarks Grove, Minn.

  3. Sgt. Kip A. Jacoby, 21, of Pompano Beach, Fla.

  4. Sgt. 1st Class Marcus V. Muralles, 33, of Shelbyville, Ind.

  5. Maj. Stephen C. Reich, 34, of Washington Depot, Conn.

  6. Sgt. 1st Class Michael L. Russell, 31, of Stafford, Va.

  7. Chief Warrant Officer Chris J. Scherkenbach, 40, of Jacksonville, Fla.

  8. Master Sgt. James W. Ponder III, 36, of Franklin, Tenn