Today we workout to say “Thank you” for fighting for us!

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.

Bring your friends to participate.  We will scale Murph to meet your needs and some of you will be working in teams to get the job done.



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. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.


12 thoughts on “Monday

  • Can’t believe im missing Murph. It was my first CF experience and I’ve been hooked ever since!

    Do me proud CFNKY! Hope everyone has a great Memorial Day & see you Tuesday.

  • Great crowd and a better JOB by all my fellows crossfitters…so proud of all you guys!!!

    Time 52:00 w/20# vest

    Now to Kins Island!!!!

  • Great crowd. Tons of fun. It was great to workout with our sons, Jake and Adam. Happy Memorial Day all.

  • Way to make it out and get your Wod on! Its very easy to let your fitness regimen slide on a “holiday” weekend or do other things but our crossfitters are strong. We all know that putting aside an hour for your health and wellness is necessary. Awesome crowd and great accomplishments today!

  • 53:29 with the 20# vest. Great job by everyone today!! Nice to finally do Murph. 1 year of crossfit under my belt with many more to come hopefully.

  • Great job today everyone! Finished this one in 66:07. Definitely thought for a minute I wasn’t going to make it to the end!!! Thanks for all the support from Jeff Kim and Lucas!!

  • 56:30 Rx’d (w/ 20# vest)

    Maybe we should bookend the week with another hero WOD on Friday?

  • I always consider it an honor to do a hero WOD. Tried to do this one with a vest and crapped out after round 3. To those of you who did the workout with the vest as perscribed my hat goes off to you!! I think I finished somewhere in the 52 range. I’m in for another hero WOD too Mark but i’m with Karin in saying no pull ups! My lats are fried!!!!

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