05/29/10 WOD

LT Michael Murphy KIA June 28, 2005 Asadabad, Afghanistan RIP

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.


1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run


* You have a choice today, you can either complete it as a team of two, or show your courage and go for it by yourself.  If you’re feeling like a true warrior go in alone with “body armor”.


**REMEMBER- there will be no classes on Monday.  Have a safe memorial day.


05/28/10 WOD Results

Posted on: May 28, 2010admin

19 thoughts on “05/29/10 WOD

  1. God Bless Our Brave Soldiers serving our country today! May we with the deepest respect and thankfulness remember those who have given everything for us to have so much.

  2. I love how X-fit incorporates meaning to the work outs. I believe it makes people work harder when they know they are doing something that is dedicated to someone or something. So, thank-you to all the men and women that have served our country! Good luck everyone today!

  3. For those of you looking for a phenomenal book to read, pick up Lone Survivor. “Murph” is one of the soldiers in the story and you get a MUCH better appreciation for the sacrifice that these soldiers make on our behalf. The book also goes through the training the Navy SEALS must undergo and how absolutely brutal it is. This is one of my favorite books I’ve read and you CrossFitters out there who enjoy reading will love it and be able to learn a little bit more about Murph.

  4. Thanks to all the men and women that have served or are now serving our country. Because of you, we live in the greatest country in the world and are free.

    I would also like to hear people’s strategies on this one. I went 10, 20, 30 on my partitioning. I heard some did a “Cindy” type partition. Just curious to see how people roll.

  5. Thank you to all our military who have and are serving! Curtis I am going to read this book and then hopefully I will be motivated enough to at least show up for “Murph”!!

  6. Thanks to all our serving soilders and those not with us anymore for all you do.
    Brody I did 20 rounds of Cindy to complete mine as I am still learning my pullups. That was a good WOD.

  7. Brody, i started out with the Cindy idea but then i realized i could squat more that 15 at a time so i’d do 5-10-30-10-5 then mark 2 rounds and rest then start over. I heard alot of guys saying they did 10-20-30 so i think that may have been the best strategy?? It was rough. Is anyone elses rear end sore from Curtis P’s?? I can barely sit down! Lindsay, i say we need to do Murph again this summer so we can all get a strategy down and beat our times 🙂 I know, what am i saying??? That was the hardest workout, mentally, that i’ve ever done i think!

  8. Mindi – YES. Curtis P kicked my butt, or at least it feels like it! It’s painful to sit!!!!!!!!!!!!

  9. Brody, I did my squats 50 at a time, then pushups were 25 at a time, and pullups were 10 at a time. It worked out okay, but I didnt end up getting on the bar until about my 3rd round of squats and pushups because it was difficult to get a free one. I think the some who were doing Cindy or a slight variation of it dropped right below the bar to do their squats and pushups. I could def see their strategy and mine ended up working out all right…and I beat my time by 20 minutes, so Im happy with that 🙂

  10. Curtis P’s kicked my butt also! I’m with you Mindi, we need to do Murph more often. It is what CF is all about. I am so sore though that I cant believe I am requesting it. I also think Saturdays should be long and hard every week with the option of teaming up or going it alone.

  11. I did it Cindy style. That’s what Lindsay suggested to me and it made sense. I figured doing that many reps would be easiest if they were done in small rounds. I think it worked for me pretty well.

  12. I take it back. Please don’t ever do Murph again. I am not even kidding when i say it hurts to breath. My arms won’t fully extend and sitting down on anything but the soft couch, well that’s a whole different post. Even getting to the soft couch is painful. Can’t lift my baby, had to go to church with wet hair because my arms couldn’t get up there to blowdry it, and washing my hair with calloused hands was not pretty either. My kids honestly laughed at me getting out of bed this morning, it was horrific. And i thought i was in shape!!! Just please tell me Murph will be a once a year task!

  13. Yesterday was my first time ever doing Crossfit… yesterday I felt sore after but today I am with Mindi and Brook… ow… ow.. ow…. couldn’t do my hair for church so it was in a bun… can’t sit…. oh my goodness… i don’t know how you guys do this to yourselves day after day… aaahhh!!!!

  14. Stefani, it gets better, don’t worry. AND it honestly helps to get back up and go again the next day. I was sooo sore yesterday but forced myself to do something today and now i feel a ton better. Murph was a baaaaaadddd first day!! Good job for even staying, i probably would have left halfway and never gone back 🙂

  15. I got up this morning to put out flags for the scouts and since I was up, I decided to go give Murph a try. I got back home and pulled up the website and I’m reading how people can’t move from Saturday and now I’m scared.

  16. That actually looks like Captain Nate Hardy. You sure its “Murph”? Sorry, just want to get names wtih faces. 🙂

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