Run, 1 mi
300 Air Squats
Run, 1 mi
Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
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.
Why “Murph” on Memorial Day?
We, and countless CrossFit gyms across the country, do “Murph” as a way to honor those who have died in the line of duty. The 30-60 minutes of discomfort and sweat is the least we can do to pay our respects to those who gave everything for us.
Sadly, in recent years, people have found a way to monetize this event and have even gone so far as to copyright the “Murph Challenge” and charge a registration fee to do the workout with proceeds going to the LT Michael P. Murphy Memorial Scholarship Foundation. You can donate directly, here.
We do “Murph” not as a “challenge” but as a way to remember the thousands of men and women, like Lt. Michael Murphy, who died in the line of duty by taking us out of our comfortable lives for a brief moment. If you would like to further your support of veterans and Gold Star Families, there are countless organizations, including the USO, and Hope for the Warriors.