"Memorial Day Murph"

I wanted to share the Murph story with you today before we start this hellacious workout.  For several years, I have done this workout on Memorial Day.  Every year I find myself thinking, how am I going to finish this??  But as you have probably learned, you just have to tune that voice out and do another rep or take another step.  
Today we honor Navy Lt. Michael Murphy and all those who have died and served this country’s armed forces.  So throughout your workout today, when you're ready to quit and throw in the towel, remember why you're doing this workout.  Say a thank you to our fallen soldiers and do another rep.  

"Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y.  Lt. Murphy was awarded the Congressional Medal of Honor after his death.

The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’  It first appeared on the CrossFit site August 18, 2005.

Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside in Afghanistan’s Kunar Province in 2005.

In a last-ditch effort to save his team, Murphy pulled out his satellite phone, walked into a clearing to get reception and called for reinforcements as a fusillade of bullets ricocheted around him. One of the bullets hit him, but he finished the call and even signed off, “Thank you.”

Then he continued the battle.

Gym Hours:

Jerseyville Crunch:  10am-Noon
Calhoun Crunch:  TBD

Warm Up (NFT):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull


2 Rounds (Down & Back):

  • High Knees
  • Butt Kicks
  • High Kicks
  • Arm Circles


  • Paleo Chair (20 sec)


Met-Con (For Time):


  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Air Squats
  • 1 Mile Run
    * Reps can be broken up however you want *
    * 10-20-30 OR 5-10-15 usually work best *

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Banded Shoulder Distraction
  • Chest Opener
  • Ankles/Calves
  • Foam Roll