Two classes only: 9am and 10am

*You may do MURPH as a two-man team or individually. If it is raining, we will do “The Seven” instead.


(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 2015. Post time to comments.

cia7 “The Seven”

Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (135 lb./95 lb.)
7 Knees to elbows
7 Deadlifts (245 lb./170 lb.)
7 Burpees
7 Kettlebell swings (70 lb./53 lb.)
7 Pull-ups

There will be a 30 minute time cap for this WOD.

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.


One thought on “MEMORIAL DAY MURPH 2016

  • May 31, 2016 at 7:34 am

    WOD: 35:34 – No vest.
    Mile 1- 6:41
    20 Rounds of Cindy
    Mile 2- Roughly 8 minutes
    3 minute improvement over last year.

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