Home > Event, WOD > Memorial Day WOD – Murph

Memorial Day WOD – Murph


We will have four sessions of Murph come Monday, May 26th for the Memorial Day WOD.

You can come at 9:00 am, 10:00 am, 2:00 pm-4:00 pm
to do this Hero WOD.


On Monday, we pay homage to “Murph”, Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. We refer to it 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.

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

You can do the pull-ups, push-ups, and squats in any grouping you need to get through them.

Start and finish with a mile run.

If you’ve got a twenty pound vest or body armor, wear it.

And if you’re thinking “oh sh*t, there’s no way I can do that”, did you know that there is a Baby Murph? This is available for people who don’t want to undertake the entire WOD, here’s the scale version:

800 m run
50 pull ups
100 push ups
150 air squats
800 m run

Anyone that wants to do it Rx can, but we don’t want you there for hours …

And some tips on the Murph workout are here should you need them.

Thanks to Robyn & Scott for leading up the Murph WOD’s for us!


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