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". On August 18, 2005, CrossFit HQ created the Murph Hero WOD 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. Murph is the third Hero WOD CrossFit HQ created.
Partition the pull-ups, push-ups, and squats as needed. We recommend 20 rounds of 5 pull-ups, 10 push-ups, 15 squats.
Mystery Ranch has lent us body armor for our Murph Challenge today. Lt. Murphy did this workout with a 20b flak jacket, you can, too.
We are having a BBQ after we finish Murph. Feel free to bring something to share. We are also planning to watch Lone Survivor after the BBQ.
Join Coach Leslie at 9am today for Warrior Yoga. It will be a great warm-up for Murph.
The Murph Challenge is our May SEVA WOD. You can choose to officially participate in the Murph Challenge by registering here. You are also welcome to bring a cash donation to the Lt. Michael Murphy Foundation on Monday.
Read a letter from Murph's dad about the important of The Murph Challenge.
May 27 The Murph Challenge
June 22 OutWOD
June 28 - July 12 Anniversary Throwdown
July 13 Knuckle Buster OCR
July 14 5th Year Anniversary Party
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!