410 W Geer St, Durham, NC 27701 (919) 907-1233

Memorial Day "Murph"

There will be one WOD today for all athletes at 10am and
one Bootcamp Workout tonight at 7pm for all Bootcampers!

WOD for Monday 053011
In teams of 2 complete:
“Murph”
Run 1 mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 mile

Both partners must complete each mile run.  Partition the other work as you choose.  If you have a 20lb vest wear it.  You may choose to do this workout on your own as well.

Post Time to  Comments
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.

Please take a few minutes to watch this video tribute to Medal of Honor Recipient Lt. Michael P. Murphy, USN SEAL


9 Comments
  1. Elizabeth C Reply
    So no Endurance tonight?
    • Dave Reply
      No Endurance tonight, Liz.
  2. anna Reply
    good luck today, everyone! I have to work so I won't be able to join you in tackling Murph :( Props to my partner from yesterday, Kelly. I think we did a pretty awesome job! Also, I'm thinking of doing the Movement & Mobilty Cert @ Crossfit Vitality in Concord on June 12th. If anyone else is interested let me know & we can carpool. It's $300 & runs from 9am - 430pm
    • Dave Reply
      Hey Anna i may be down for that. lemme check a couple of things
  3. Cliffnov Reply
    I survived Murph for 1:04:30. Rx. No weight vest, though. All I have to say is it was hot out today.
  4. Kristen Reply
    Elizabeth, I'm planning to go at 7 -- stuck at work today, so I'm invading tonight's bootcamp. :) I might try to do Murph. It's pretty endurance-y! Wanna join me?
  5. lindsay hill Reply
    Shout out to Lindsey Caley for posting a beastly time, and running my final 800 with me when I wanted to quit...(really bad) and my partner Kim for pulling up my slack!
  6. Paul Po Reply
    Anna, I am also interested! I did "Murphy" @ CrossFit Coastal. Wore a 20lb vest for (longer than 1 mile) runs, and completed in 44:09.
  7. anna Reply
    Dave, Paul let me know what you decide. Brad L has also expressed interest. We'll have a nice little CFD crew :)

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