THERE WILL BE TWO CLASSES ONLY ON MONDAY – 9am and 10 am.

“MURPH”

(First posted on 18 AUG 2005.)

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.

Compare to Memorial Day 2013. Post time to comments.

Media:
MEMORIAL DAY MURPH 2014

11 thoughts on “MEMORIAL DAY MURPH 2014

  • May 21, 2014 at 8:22 am
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    http://youtu.be/pxBQLFLei70

    An excellent and inspiring speech by Navy Seal Admiral McRaven at the University of Texas 2014 graduation ceremony.

  • May 23, 2014 at 6:28 am
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    Murph is one of my favorties, I’m really going to miss doing this one with the crew. You guys have a great Memorial Day weekend

  • May 26, 2014 at 9:28 am
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    51:51 Full Murph, Rx

  • May 26, 2014 at 10:10 am
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    42:02 rxed, that’s 6:30 faster than two years ago, huge PR!

  • May 26, 2014 at 12:57 pm
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    And just to celebrate CrossFit and what it does for you. The first time I did this workout was in 2009. It took me 65:00 and recovery was rough. I also weighed 15-20 pounds less. Cool to be able to lug 20 pounds more muscle around and still do this workout 23 minutes faster than when I’d only been crossfitting for 6 months.

  • May 26, 2014 at 2:14 pm
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    41:48 Rx. 3:46 slower than 2 years ago…but hey, I’ll take it after baby (blessing) #4!!!

  • May 26, 2014 at 3:03 pm
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    35:20 Rx. 10 seconds off PR from 2 years ago.

    Couldn’t make it this morning so had to do it in the afternoon. Man was it hot and humid.

  • May 26, 2014 at 8:05 pm
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    Love this Wod great turn out this am.
    New PR 38:24 RX

  • May 27, 2014 at 9:46 am
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    PR’d only bc it was my first time…35:48

  • May 27, 2014 at 10:15 am
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    The first & only other time I did Murph was pullups with band. All reps as prescribed & in that order. My Time then was close to an hour. This time broke up in 20 sets of Cindy and no band on PUs. 44:26! Great workout!!

  • May 27, 2014 at 2:18 pm
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    Ok, time was just under an hour, BUT, personal best/victory. Everything prescribed!!! I think, for the first time ever. YAY!! And great recovery…stayed in full motion for the remainder of the day. I thank The Lord for enabling me to work out/CF. We are all blessed!!

Comments are closed.