Monday, May 26, 2014

 Today in honor of all service members who have paid the ultimate sacrifice protecting our country, we pay our tribute by doing the WOD “Murph”.

Class will start at 9 am and anyone is welcome to do the WOD with us. Please register online and have your friends preregister. 



1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Squats

1 Mile 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.

Scaled Options, like 1/2 murph and 1/4 Murph are available.  All levels welcome and encouraged to come!


Michael Patrick Murphy was a United States Navy SEAL lieutenant who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during Operation Red Wing in Afghanistan. Most notably portrayed in the film “Lone Survivor”, Lt. Murphy put himself into harms way in order to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

Lt. Murphy was an avid adherent of CrossFit and after his death one of his favorite workouts was named after him. The workout, which he referred to as ‘Body Armor,’ is now called ‘Murph.’ While wearing a 20 lb. weighted vest (substitute for body armor), it is a one-mile run followed by 100 pull-ups, 200 push-ups and 300 squats, followed by another mile run; done for time.