200525- “Murph”

May 26, 2020

 Disclaimer: Today is a day to honor those who have laid down they’re lives in order for us to live in a free society. In honor of men and women like Michael Murphy we pay our respects through physical suffering; That being said, we must be aware and conscious of our current fitness levels (which vary on an even broader scale now more than ever.) You can pay your respects and still not ruin yourself completely. Be honest with yourself about where you current fitness level is and pay it forward accordingly.


Murph is a CrossFit Hero WOD dedicated to Navy Lieutenant Michael Murphy of Patchogue, New York. Murphy was killed in Afghanistan on June 28th, 2005. The Murph WOD was one of Lieutenant Murphy’s favorites, and he originally named it Body Armor. After his death, the CrossFit community renamed the workout after Lieutenant Murphy. The Murph WOD has become the commemorative workout for Memorial Day. Every year, millions of CrossFitters take to the streets and their pull-up bars to celebrate Lieutenant Murphy and our armed forces.

Here are a few options:

(For those of us who have been “full throttle”)
For time:
1 mile run
100 pull-ups (or bent over row)
200 pushups
300 squats
1 mile run
-Wear a vest-

(For those of us who have been training but not full throttle)
For time:
1 mile run
50 pull-ups (or bent over row)
100 pushups
150 squats
1 mile run
-partition as needed-

(For those who have been sporadic)
For time:
800m run
40 bent over row
80 pushups
120 squats
800m run
-Partition as needed-

Another great option is to do partner or team murph. Grab a friend (or two) and split reps as desired

Have fun, be smart, and pay it forward!
Happy Memorial Day😎

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