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As a CrossFitter and owner of a box – I know one thing I will do every year – that’s the workout “Murph” on Memorial Day. “Murph” honors Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005. The workout was Michael’s favorite workout to do, and at one point in time it was referred to as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription. So, every year, we pay tribute to Lt. Murphy and all the other men and women around the world by joining together and suffering through this workout.


1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
*With a 20 lb Vest or Body Armor

This workout is challenging but doable. Many people will partition the work and perform 20 rounds of 5 pull up, 10 push ups and 15 air squats in between their runs. I love doing this workout with all of the athletes at the box and all the people around the globe. The sense of community is on full display as athletes put their bodies through some discomfort as a tribute to men and women like Lieutenant Murphy that have made the ultimate sacrifice for our freedoms.

I hope to see you all for the workout and enjoy the holiday.

Coach Kevin