CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

Memorial Day Murph

*** 10am Class Only ***

*** We will be cooking out afterwards. Bring your favorite foods and or beverages. ***

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

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.

Last done on 5/30/16.


#4 RE: Memorial Day Murphcasara.butler 2017-05-30 19:45
Forever... definitely took me all of the time. I'm pretty sure it was 2 hours-ish. Clock hit 99:99 and reset, finished at 26:42..?? Push-ups killed me this year. Chest hit the ground, kept elbows in.. it sucked. I'm happy I finished, that's about all I was happy about. Wore a 14.5-ish vest.
#3 RE: Memorial Day MurphRobin 2017-05-30 06:59
90:31 no vest
#2 RE: Memorial Day Murphjason 2017-05-29 20:44
48:08 unpartitioned with 20# vest

Neck is still tight, but didn't really affect me too much.
#1 RE: Memorial Day MurphBacosmo2000 2017-05-29 19:55
WOD: 93:45 w/ 14# vest

Please Login or Register to post Comments.

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit