Monday, May 29th – Memorial Day MURPH

Fri, 26 May 2017 21:13:39 +0000
March 16, 2023
Monday, May 29th – Memorial Day MURPH

Today we honor the men and women who have served and given their life in the service of our country.  Please join us at 9:15am for class.  Note that there will be modifications or team options for beginners.  We will grill and chill post workout!  BYOS!!!


-1 mile run

-100 Pull ups

-200 Push ups

-300 Squats

-1 mile run

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.

Break up 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.


Partner MURPH

Complete all required work with a partner (or two)

Discuss with Coach if you can both run the mile(s)


Stroller MURPH

Parents with babies can complete the following:

800m jog/walk

-Some variation of Murph (“Cindy”)

Discuss with Coach what is appropriate based on the individual’s needs

Finish with 800m jog/walk

The post Monday, May 29th – Memorial Day MURPH appeared first on KCI CrossFit.

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