Memorial Day Murph-ish

Cash in: 800 m run

5 Trx rows

5 push ups

15 air squats

5 push ups

x10 rounds

cash out: 800 m run


Lt. Murphy was an avid adherent of CrossFit, and after his death one of his favorite workouts was named after him. The workout, which he referred to as ‘Body Armor,’ is now called ‘Murph.’ While wearing a 20 lbs weighted vest (substitute for body armor), it is a one-mile run followed by 100 pull-ups, 200 push-ups and 300 squats, followed by another mile; done for time.

This workout is performed at thousands of CrossFit boxes around the world on Memorial Day, usually as a fund-raiser for military charities.

LT Murphy was killed June 28, 2005 after exposing himself to enemy fire and knowingly leaving his position of cover to get a clear signal in order to communicate with his headquarters. He provided his unit’s location and requested immediate support for his element and then returned to his position to continue fighting until he died from his wounds.