Memorial Day: "Murph"


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.


Workout starts at 9am. If you are brining friends or family who are not CrossFitters or who are not members of our box or if you are dropping in, please arrive by 8:30am. We will have you sign a waiver and go over proper scaling for this workout. 

This can be done individually, as a partner workout, or in teams of 3-4 people. The coaching staff will help you choose the most appropriate option for you.