Don’t forget, we will run one big class at 10am and then stay after to BBQ and play yard games. Feel free to bring any snacks or drinks if you’d like! We will provide the MEAT!


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.


For time:
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.


Thermal notes: Scale as needed. This may be done as “Half Murph” or even “Team Murph” with a partner. Scaling to ring rows and/or elevated push ups are certainly allowed and encouraged for those that need to. Most will partition the work as┬árounds of 5 pull ups, 10 push ups, and 15 air squats.


Previous PostNext Post
2 Responses
  1. Mike (not Mike L)

    I was told that results would be posted? I was too scared to come in and do the WOD, because it would have crushed me. But I’m looking to see how everyone else did, so I can aspire to be better next year.

  2. Vin

    Hey guys here are the results for “Murph”, great job by everyone who showed up yesterday.

    Plentus 43:58 Rx Vest
    K 47:30
    Mike L 54:34
    Sara 52:38 RR Kpu
    Kelli 54:08
    Rachael 51:00 JPU
    Jeff 27:27 scaled
    Cindy 29:16 sc / RR
    Alex 47:25
    Britt 51:00 JPU
    Lam 49:27 – no vest
    Carter 47:48
    Drew 53:55
    Nate 60:38 Rx vest
    Max Effort 54:31 scale
    Kate 49:58 Rx
    Molly O 39;40 Rr / KPU
    Gerry 44:59 – no vest
    Deeks Matt S 47:02
    Allie 25:34 1/2 scaled
    Megs 49:27 – no vest
    A 48:48 JPU/KPU
    christine 25:24 half murph scaled
    Sam 1:03 – Rx vest / no partition
    Danielle 41:15 800M Run scaled
    Ficke 55:03 no vest
    Ryan 38:46 half murph
    Frank 55:34 no vest