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Monday 05/26/14


We will have four sessions for the Memorial Day WOD. .
You can come at 9:00 am, 10:00 am, 2:00 pm or 3:00 pm



Back Squat
3×5 @ 72.5% of one rep max




For time:

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

Partition the pull-ups, push-ups, and squats as needed. 

With a 20 lb weighted vest if you’ve got it


Scaled Version:

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


Murph is not an acronym for My Unending Relentless Push-up Hell.

Murph is also not named after the sound you make about half way through the workout when you step outside to empty the contents of your stomach.

It has a much more noble origin. From Crossfit.com:

“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.”


Hence, why we do “Murph” on Memorial Day; we make a small sacrifice to honor Lt. Murphy’s ultimate sacrifice.


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