Memorial Day “Murph” Info | Friday WOD


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.

On Memorial Day (May 30), we will be completing the hero WOD “Murph”.  The gym will open at 9:00AM, with the workout starting around 9:30AM!  All other classes are canceled on Monday.  This workout is open to anyone, and like all things CrossFit can be infinitely scaled to each person’s ability.  For example, if it’s your first time doing this workout, we highly recommend doing “half-Murph” (half the repetitions for time), and we can scale the pull-up and push-up variations as well. RSVP if you’re coming to the WOD Here: MURPH

Friday WOD


In 10 Minutes, build to a heavy weight in the following complex:

  • Power Clean + Squat Clean + Front Squat + Push Jerk



  • 30 Clean and Jerks at 135/95# for time

Compare to Here


  1. Hike and Brewery Day – RSVP Here
  2. Memorial Day “Murph” is coming up!  May 30 – we will run heats from 9-11am. Stay tuned for more info.

9 thoughts on “Memorial Day “Murph” Info | Friday WOD

  1. complex: 115#
    Grace: 4:43rx (1:10s faster)

  2. Complex: 115#

    Grace: 4:17 rx (compared to 3:15 at 65#)

  3. 205 complex
    2:15 rx (39 seconds faster than 1/28/15)

    1. Nice dude!

  4. Complex: 115# (105# in January )
    Grace: 4:09 85# (75# in January- 16 sec slower but more weight!!)

  5. Complex: 205
    Grace: 2:30 Rx

  6. 27:28 (1/2ish Murph – 800m row, 10 rds Cindy, 800m row)
    Cindy was broken up as 5 pull ups, 5 push ups, 15 air squats, 5 push ups)

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