Lt. Michael Murphy Navy Seals Blog


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.  Murphy was killed in Afghanistan on June 28, 2005 supporting Operation Red Wing.  Lt. Murphy was awarded a posthumous Medal of Honor.  Lt. Murphy loved this workout, even nicknaming it, “Body Armor.”  Murphy liked to wear body armor or a weighted vest when he did it… 20 pounds is about right.

Get it done today for Lt. Murphy.

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By Carrie Adams


Andras, Nuvision Action Image

When Paramedic/Fire Fighter of the Miami Dade Fire Department Andy Andras ran the Super Spartan in Miami earlier this year, he had no idea what he was getting himself into. The former Air Force fire fighter and  had taken on a challenge from the Miami Dade Police to compete in a charity event on the Miami Dade obstacle course and not only did the Fire Fighters win, but Andras earned the fastest time, established bragging rights, and ultimately decided to find more challenges in the obstacle course world. What he found, was Spartan Race.

“The Spartan Race was challenging and rewarding to compete in. Absolutely.” He said. “The running was tough, the obstacles were really where I was strong, but I need to work on my endurance.” Spartan Race photographer Brent Doscher of Nuvision Action Image captured Andras’s acrobatic ascent over an eight-foot-wall and Andras credits his success in the Super Spartan eight mile race to his training and his time with the Air Force and the Fire Department. “The training, the physical shape my body is in from my job makes me well-suited for this kind of race.”

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by Carrie Adams

Katy McCabe

You didn’t think we were going to crochet, did you?  You can thank the one and only Katy McCabe aka Katya (She’s a Russian linguist and former Marine); Spartan Death Racer, and CrossFit badass for this WOD.

Spartan WOD’s are fun ways to get your ass kicked and we are adding new boots all the time!  Next Tuesday Ms. McCabe will be drop kicking us through our WOD and we need a sandbag.  For about $20 you can have one of your very own!  Don’t worry, you’ll get a lot of mileage out of it.  We’ll make sure of that.

(We’ll also be giving you tips on where to get your very own tire in an upcoming post!  We are so full of fun tips!)

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Photo Credit: Tobyotter on Flickr

by Khaled Allen

When I was running cross country in high school, we always began each practice session by stretching to avoid injury, and after we were done, we’d stretch again. We did this presumably to prevent injury, but despite the fact that I was the most flexible person on the team, I was injured most of my senior year. Nevertheless, I continued to stretch because I felt knotted and stiff when I didn’t.

A few years later, a number of studies came out suggesting that stretching wasn’t helpful to distance runners at all. According to some researchers, distance runners actually don’t need to be flexible. Some cite studies that prove stretching doesn’t prevent injury, and may actually make it more likely. Some say stretch only if you need to get more flexible.

The points against stretching are pretty harsh. According to a study published on the Gatorade Sports Science Institute website, stretching before exercise may cause temporary strength deficits, doesn’t prevent injury, and doesn’t improve exercise performance. The study did find that passive stretching, done away from the exercise environment, may improve flexibility, but the study also claimed that increased flexibility was detrimental to runners.

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by Carrie Adams

Noel-HannaUpdate:  Noel has reached the summit!  His fourth successful ascent to Everest.  Amazing job, Noel!

Update: I just heard from Lynne Hanna this morning at 9:30 CST that the team has left for summit about 10 hours of climbing now to top.

This morning I received an email from Lynne Hanna regarding Spartan Founding Few’s Noel Hanna’s Everest ascent attempt. “All going well.   Noel will leave high camp tonight 5.30 Irish  time for summit …” she told me.

Today, and in just one day, Tibetan climbers completed the preparation of the ascent route.  The rope is fixed up along the whole route to the summit and the way is open. The weather is also holding up, giving an excellent chance for a successful ascent and the wind is within allowable thresholds.

On the scheduled day for the planned ascent, it should not worsen. The whole team (8 members, 8 Sherpa’s, and also 3 guides) are now in a camp at an altitude of 7,800 meters. On May 20, in the morning, they will go to the assault camp at 8,300 meters. And tomorrow, the whole team should go into the assault of Everest. All are doing well.

Keep Noel and his team in your thoughts on such a momentous and courageous attempt on Everest!


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By Carrie Adams


Noel Hanna

BREAKING NEWS: Noel Hanna, one of Spartan Race’s Founding Few, will be attempting yet another  summit bid for Everest with the expedition 7 Summits Club.  The attempt is scheduled for the nights of May 20 – 21st.

The Timeline:

The Chinese have promised to finalize the route and fix ropes up to the summit on May 20.  May 18, the entire group of 19 people pulled out of ABC (Advanced Base Camp) to the North Col camp at 7000 meters.  On May 19, it is planned that they reach the camp at 7500 meters. May 20 they will attempt an ascent to the assault camp at altitude of 8300 meters. May 21 they will attempt to climb the summit. Now all members of the expedition are preparing for exit.


Noel and Lynne Hanna

Noel’s wife Lynn tells me, “Noel called me yesterday Irish time 3pm (10 pm for him ) and said his goodbyes.  Well, we never say ‘goodbye,’ just ‘climb safe.’”

Noel won’t be taking a satellite phone to the summit because he is guiding at least two people.  For communication they will have walkie talkies to stay in contact about weather and other critical factors.

According to Lynn, “If all goes to plan, he will begin at midnight Friday and arrive to the summit around 9 am 21st May.”  She adds, “This is a lucky date as he has summated  Everest twice  before on 21st May and Denali also 21st May.”

Noel will not contact Lynn again until he is safe below the North Col at ABC (Advanced Base Camp.)

We will be updating our blog but you can also check out:

We all wish Noel a safe and successful ascent and look forward to hearing his updates!

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by Beth Connolly

[Editor's note: This piece is part of our Spartan Military Profile series, in which we tell the stories of Spartans who serve their country.  Check out the first post in the series here.]

Nick and friends on race day (Nick is 2nd from left)

If any first-time racer could run an eight mile Super Spartan course, break his ankle twenty feet from the finish line, and still cross it in relatively good humor, it would have to be Nick Nakamura, 31.  Whether it’s the L.A. County native’s laid back California mentality or his military training after nine and a half years in the Navy is anyone’s guess.  All I know is that during our phone interview, when I asked him to tell me how he broke his ankle, he cracked up and said, “It was pretty funny…I think it was funny, anyways.”

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by Carrie Adams

“Give a girl the right shoes, and she can conquer the world.”  – Marilyn Monroe

Cassandra Randolph, Arizona

We’re pretty sure Marilyn was talking about muddy running shoes.  Our Spartan female champions and participants are showing up, taking on the Spartan Races, and showing the men how to make dirt look good.  Recently, we discussed the topic of getting chicked, a term that refers to a man getting passed on the course by a woman.  The post had our men shaking in their Reeboks and our women standing up and cheering.

Our Competitive Wave One Women winners each brought a physical and mental toughness to the race.  Their victories have been great achievements and highlight what’s possible for women in the Spartan racing circuit.  Undoubtedly there was epic “chicking” involved.

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By Carrie Adams



On May 1, 2011, almost ten years after the horrifying events of 9/11 left thousands of innocent people dead, President Obama approached the podium and delivered the message that so many had been waiting to hear.

“Justice has been done,” Obama announced.  The message confirmed the death of the 9/11 mastermind and Al-Qaeda leader Osama Bin Laden at the hands of a highly trained United States Special Operations Task Force.  Bin Laden had been found in a heavily fortified compound only an hour’s drive from Islamabad, Pakistan’s capital city, near a Pakistani military base and the academy for the nation’s army.  The brave men from a select Navy SEAL team descended on the compound and combated resistance forces before killing Bin Laden in a firefight.


At her commencement speech at the University of Northern Iowa, Michele Obama described the mission and the character of the men involved.  ”Just imagine, a small group of brave men, dropped by helicopter, half a world away in the dead of night into unknown danger inside the lair of the most wanted man in the world.  They did not hesitate, risking everything for us, for our freedom and security.”


Nate Brown, 2011 Spartan Death Racer

The military and Spartan Race have always been closely aligned, because the principles and culture of the military are very similar to those of Spartan Race.  “We believe, as they do, that successful people and successful Spartans are mentally tough and can withstand, overcome, and commit to a cause that’s bigger than themselves,” said Spartan CEO Joe DeSena.

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by Anthony Adragna

image via National Geographic

Do extreme athletes know when they cross the line between pushing their bodies to the limit and putting themselves in mortal danger? The line between pushing yourself to the limit and pushing yourself too far is razor thin. Too often I think athletes don’t know when to stop and hurt themselves because of it.

Arriving at this opinion has taken some time, so let me explain why I’ve reached it.  After re-reading Jon Krakauer’s Into Thin Air— the story of the disaster on Mount Everest in 1996 that killed 8 people— I realized how much Everest fascinated me and kept reading. I also watched a series that aired on the Discovery Channel called Everest: Beyond the Limits.

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