Monday 5.26.14

Classes are at 9:30 and 10:30 a.m. only. We will cookout at noon. Bring your own meat and drinks. (There will be no CrossFit Kids, Childcare or Foundations.)michael_murphy_sq-46851d30c3d44a704d7d9131aef18181666b69a6-s6-c30

Thank you to everyone that purchased a Murph T-shirt or tank top. We raised nearly $1,000, which will be donated to the Gwinnett County chapter of the Disabled American Veterans in memory of PFC Kenneth ‘Aaron’ Kincaid, a Gwinnett County native that died in Iraq in 2006.

This workout is a very challenging workout. Please keep in mind the men and women who have died for our country when you are pushing through this workout. We wouldn’t be doing this WOD today if it wasn’t for them.

If you are unfamiliar with ‘Murph’, here’s a little background info on him. The movie ‘Lone Survivor’ is about Murph and his Navy Seal teammates.

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.

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.


Mini Murph (30 minutes or less)

1/2 mile run

25 pull ups/ring rows

50 push ups

75 squats

1/2 mile run


Half Murph (30-45 minutes)

1 mile run

50 pull ups

100 push ups

150 squats

1 mile run


‘Murph’ (45 minutes or more)

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

*Wear a weighted vest if you have one.