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


Memorial Day Murph

Workout commences at 9:00 am

BBQ to follow

United States Navy Lieutenant Michael Murphy, of Patchogue, New York, was killed in action in Afghanistan during Operation Red Wings on June 28, 2005.

The Murph Story

Murphy was the commander of a four-man reconnaissance team of Navy SEALs on a mission to kill or capture a top Taliban leader.

Dropped off by helicopter in a remote, mountainous area of eastern Afghanistan, Murphy’s team was surrounded and attacked by Taliban fighters.

Murphy and two members of his team, plus sixteen U.S. military personnel aboard a Chinook helicopter that was shot down during the fight were killed.

Mike Murphy was posthumously awarded the Medal of Honor for his heroic actions that day, placing himself in the open and exposed to enemy fire in order to make a satellite phone call to get the quick reaction force (QRF) to help save his teammates.

Murph, as he was known to his friends, loved to do this workout, which he called body armor.

May 27, 2023

WOD: Complete for time, with a partner,

200 x air squats

200 x double unders

150 x cal bike

150 x wall balls

100 x overhead plate walking lunge steps

100 x double dumbbell hang clean and jerk

50 x single arm Devil’s Press

50 x lateral burpee over dumbbell

May 26, 2023

STRENGTH: Power Snatch

3 RM

WOD: 15:00 AMRAP

30 x Double Unders

6 x Dumbbell Hang Clusters

3 x Bar Muscle Ups

May 25, 2023

STRENGTH: Back Squat


*Start @ 60% and build

WOD: 5 rounds for time,

12 x Toes to Bar

9 x Dumbbell Push Press

60′ Front Rack Lunge

3 x Wall walks

May 24, 2023


A) Max set hand release push-ups

Rest 2:00, then complete 60% of max number completed

Rest 1:00, then complete 40% of max number completed

Rest 1:00, then complete 30% of max number completed

B) Max set strict pull ups

Then, complete 3 sets of 50% of max number completed

WOD: 2 rounds for time,

125 x Double Unders

750/600 Meter Row

50 x Wallballs