Apply your fitness, Iron Man

Workout of the day for Thursday 06/28/12:


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

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.

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.

Jake Larson is an Iron Man.

Apply your fitness, Iron Man

“The feeling of crossing the finish line at Ironman Coeur d’Alene was like nothing I have ever experienced. Nine blocks packed full of screaming people ringing cow bells willing you the final 385 yards. Somehow the pain, the set backs, the hours and hours of training, and the discipline was all worth it in that moment. My journey to Ironman was deeply connected to the support of my family and the disciplines of CrossFit Roseville.

I started doing CrossFit just about one year ago. Having already completed a few half distance triathlons I knew I must increase my strength to have any shot at the 2.4 mile swim, 112 mile bike, and 26.2 mile marathon of a full Ironman. What I didn’t realize is that CF is about more than physical strength. I increased by muscle weight by more than 8 pounds in the first 6 months of CF dropping my body fat to just below 9%. I could see noticeable improvement. However, my appearance was minor compared to the strength I had gained mentally.

When you complete a full Ironman the mental game is extreme. My body told me over and over again that this was ridiculous and that I must stop – but I knew from CF that my body was lying. I had more, I could dig deeper, I would not quit, I must not let the pain shout louder than the will of my mind. And just like numerous WOD’s in training, I kept moving ahead until I completed the workout. Justin told me going into the Ironman, “just see this as one long workout.” After a battle in the what felt like freezing water with 2500 other people, a 5700′ bike course climb, and a marathon course that demanded laser focus my long workout ended at 13 hours and 4 minutes.

With discipline, commitment, and dedication you can accomplish whatever you put your mind to. I am so extremely thankful for CrossFit Roseville, Justin, and all the coaches for helping me reach this goal. The box has become full of people I know, people who push me, and people who I deeply respect. Thank you everyone!”


Post to comments: Questions/Congratulations for Jake about competing and training for an iron man.



Comments 13

  1. Congratulations! What a stud. The most amazing part is you’re smiling in the picture coming up to the finish line. My face would show the agony of all the work you just put in……..

  2. Awesome to see your hard work and dedication pay off with your accomplishment and for a great cause! Thank you for being an inspiration to all of us.

    How did you train for this iron man?

    Would you train any differently in the future?

    How cold was the water for the swim?

    What was the hardest part of the iron man?


  3. Great picture Jake!! Way to go! I can’t believe you did this. What an amazing accomplishment Jake! I’m so inspired! If you can do a full Iron Man, I can do Murph tomorrow!

  4. Jake, outstanding job! Did you have to photoshop that smile on your face? Compared to an ironman, Murph should seem like a simple warm up for you today : )

  5. Fantastic, Jake!!! Awesome, wonderful, can’t list enough descriptions to do you justice. Really great!

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