Monday Workout: Murph

We are only open on Monday for one class at 6:15PM. There will be an On Ramp class, but no intro class.


For time:

  • 1 Mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 3000 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.

23 thoughts on “Monday Workout: Murph

  1. 3000 squats?!? Wonder how long that would take…

    1. I think my legs would fall off.

  2. Jealous in that weird sadistic crossfit kind of way. Have fun!

  3. They just named a ship after him…..HoooRah!

  4. Thanks for all the help today on snatches Ben and allowing me to workout with you all today. Right after Crossfit I went to C’ville Running Company bought new shoes and talked to a girl who might be joining your box and told her she should. Also, in the Navy it’s Hooyah… Just sayin’ cause the Team guys would be pissed if they heard you say oorah to them haha.

  5. oops. Please pardon me! HOOYAH!

  6. Emily Anderson May 29, 2011 — 3:10 pm

    How can anyone even count 3000 squats?

    1. Emily Anderson May 29, 2011 — 3:10 pm

      or 300 for that matter…

  7. My vest is still in the gym somewhere. Linton, if you do this today, you’d better wear it!

    Happy training, and have a great Memorial day. Thank a Veteran, and salute the fallen.


  8. 16:17 started as a half Murph but left out the last 800m run. heat was much too much + didnt eat breakfast
    reps split into 5 rounds of 10-20-30

  9. 31:00 (1600m row,10 rds Cindy, 1600m row)

  10. 1:05:50 – Full Reps, Ring Rows and Incline Push-Ups
    didn’t realize folks were halfing reps until I wrote my time up 30 minutes after everyone else finished.

    1. that’s cause you are a baller.

  11. 1 Mile run
    then 10 rounds of Cindy
    1 Mile fun run 🙂

    It was hot!

    1. wow forgot my time… okay this one may have exhausted me


  12. 1 mile
    10 rounds of cindy
    1 mile


    Heat roughed me up… wanted to go for a full Murph

  13. rode 43 miles over Afton- 4 hours

  14. 35:11
    1 mile, 1/2 murph reps (big tear in round five, so I did the last five rounds as ring rows), 1 mile

  15. 44:55 rx. Cheated though because I did it in an air conditioned hotel gym. Feeling for you guys who attempted it in the heat…

  16. 32:something
    mile, 1/2 murph, mile
    Wanted to do the full thing, but Kyle rightfully cut me off.

  17. at CF Reston — been moving all over jumping from box to box lately
    40:05 RR, 100 knee pu 100 regular

  18. Nov. 29, 2011
    First full ‘Murph’. In Greece. In Chucks (ill-advised, by the way, but they were what I had on).

    43:47rx (I only see room for improvement here… as in running improvement…)

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