FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

May 25, 2020 (Home Training)

WOD: Memorial Day “Murph” – Honoring Lt. Michael Murphy

This workout is a challenging WOD with high volume reps and a long duration. It takes prep work to safely execute it. With the current COVID-19 health situation, many people may have not properly trained for the WOD – it is highly recommended that you scale down, or wait until your conditioning is ready. It is for your safety! Take a read at this article as to whether or not you should be doing it:

For time: MURPH
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run


For time: MINI MURPH

800 m Run

50 Pull Ups

100 Push Ups

200 Squats

800 m Run

*Recommendation is to break ups the pull ups, push ups, and squats into rounds of 5 x pull ups, 10 x push ups, 15 x squats

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.

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