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MURPH 2019

An annual CrossFit tradition, affiliates all over the world, perform the Hero WOD "Murph".

You do NOT have to be a member to join us for this event & please feel free to invite family and friends!

Because we want to spend time with our friends and family and some people may be traveling...we will do "Murph" on a Saturday morning rather than Monday.

Contact us if you plan to drop-in.

- 8:00am Doors Open, Sign-in & Warm-up begins. Save time and download our waiver from our website.

- 8:20am Muster: We discuss why we do this workout and who Lt. Michael Murphy was. Recognition to those who serve and have served. National Anthem.

- 8:30am WOD begins!


For time:

  • 1 mile Run

  • 100 Pull-ups

  • 200 Push-ups

  • 300 Squats

  • 1 mile Run

*With a 20lb vest (body armor) for the men and 14lb vest (body armor) for the ladies.

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.

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.


"The Half Murph Challenge"

  • For Time:

  • 1/2 mile run

  • 50 pull-ups

  • 100 push-ups

  • 150 air squats

  • 1/2 mile run

"The 1/4 Murph Challenge"

For Time:

  • 400 meter run

  • 25 pull-ups

  • 50 push-ups

  • 75 air squats

  • 400 meter run

Earlier Event: March 25
Free Week