26 May 2014 – “Memorial Day Murph” / 9:15 a.m. and 10:30 a.m. Classes ONLY.


“Murph” is a CrossFit Hero WOD named after Lt Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.

The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It first appeared on the CrossFit site 18 August 2005.

Photo Courtesy of CrossFit.com


RX’d: With a 20# Weightvest for Men, #10-15# for Women
1 mile run (1600m)
100 pullups
200 pushups
300 squats
1 mile run (1600m)

1 mile run (1600m)
75 pullups
150 pushups
250 squats
1 mile run (1600m)

800m run
50 pullups
100 pushups
150 squats
800m run

400m run
25 pullups
50 pushups
75 squats
400m run


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.


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