Call Us: 1-833-FIT-CRYO (1-833-348-2796)

WOD #1214 Monday, May 28th, 2018 MEMORIAL DAY “MURPH”


WOD #1214 Monday, May 28th, 2018 MEMORIAL DAY “MURPH”


In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said “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.”

Murph has become one of the most famous CrossFit workouts.

For Time:
If you’ve got a twenty pound vest or body armor, wear it.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

There are several ways you can do this workout.
You can partition it and perform it by doing sets until finished
You can partner with someone and split the reps, etc…

Leave a Reply