Monday 5.27.19

Happy Memorial Day!

Today we perform “Murph”

Doors will open at 7:15am with heats at 7:45am, 9:00am and 10:15am. Directly after we will have our traditional cookout!
You must sign up for your heat in advance.

We will also be making T-shirts again this year! $5.00 from each shirt will be donated to the Michael Murphy Foundation.
You can participate in 3 ways:
1. Order a shirt $25 and not do the workout (blah)
2. Order a shirt $25 and take part in full Murph or a scaled version.
3. No shirt and do the workout. (you can still make a donation)

Non-members with CF experience are welcome to participate, please stop by to register prior to the event. (Must have CF experience! This is not the day to have your buddy try a WOD!)

Cookout – Please bring something to share!

Vests – Bring one if you have it!


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

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.