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Monday, May 25th



For Time:


1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run


All with a Weight Vest (20/14 lb)


Start and end the workout with a mile run. Partition the Pull-Ups, Push-Ups, and Squats as needed. Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.

“Half Murph”


1/2 mile Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

1/2 mile Run


(No Weight Vest)

“1/4 Murph”


400 mile Run

25 Pull-Ups

50 Push-Ups

75 Air Squats

400m Run


(No Weight Vest)





Background:In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.


The "Murph" Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said "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."


"Murph" has become one of the most famous CrossFit workouts, globally, especially as a tribute on U.S. Memorial Day (the last Monday of May), when the workout is sometimes referred to as "Memorial Day Murph."


The workout, as prescribed ("Rx"), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging "Rx+" version of the workout some athletes do the work in the order written, un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.).

NO ZOOM CLASS TODAY.

DO MORE. BE MORE. GIVE MORE. LIVE MORE.

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