Monday, May 27, 2019



1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

With a Weight Vest (20/14 lb)

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005.

The "Murph" Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday, August 18, 2005, where the post said - "This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on out, 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."