Skip to main content

May 27th – Murph & 5 Year Anniversary Party

No 9:30am WOD. We will be doing Murph in 30 minute heats beginning at 10:00am. 5 year anniversary party to follow. Feel free to bring a side dish and BYOB.


Run 1 mile

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 mile

Murph can be done individually or in teams. If done in teams, everyone runs the 2 miles, pull-ups, push-ups, and squats are split among the team as desired. Pull-ups, Push-ups, and squats can be broken up and completed in any order.


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.


Our Partners

  • crossfitjournal
  • crossfit-kids