190422 - Meet the Hero Monday - MURPH


For all of our new people or ones who haven’t done Murph, here’s a quick overview of what it is AND why we do it! Then make sure you put MURPH on your schedule for Satruday, May 25th for an awesome workout and margaritas at the Rio to follow!


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 or fourteen pound vest or body armor, wear it.


Warm UP:
200m Run
20 PVC  Pass Thrus
10 Leg Swings

Prayer Stretch
Pigeon/ Side hip

Press 3,3,3+
(roll out calves and shin splint mobility as athletes finish)

Coach Prep:
Review WOD and athlete prep time

For time
1 mile run
Rest 5 mins
1 mile run
(If you are doing Murph with vest, then run with a vest)

Goal: Consistent run times, no more then :30 deviation!

Alternate WOD for weather conditions

Death by chin ups (capped at 8)
Rest 2 mins
Death by Dips (capped at 8)