Intermediate & Advanced WODs, Beginner WODs: Monday 120528

CLICK HERE for MEMORIAL DAY WEEKEND SCHEDULE CHANGES. All classes today take place at 44 W. 28th Street location!

Intermediate/advanced WOD classes at HR:00 and HR:45 AND beginner classes at HR:15
Memorial Day “Murph

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.

Post time to comments.

While Nick W.’s been doing CrossFit for awhile, his wife Anne, just finished Elements. That’s why Nick got stuck on the bottom of this partner squat… 🙂

Here’s what’s on tap for Tuesday’s WODs:

Intermediate & advanced WODs at HR:00 and HR:45
A: Russian gymnastics warm-up

B: For time, 21-15-9 reps of of:
Handstand Push-ups
Burpee Box Jumps 24″/20″

Beginner WODs at HR:15 and HR:30
A: Russian gymnastics warm-up

B: Three rounds for time of:
95#/65# Front squat, 12 reps
12 Strict Pullups

Then Row 1000m


  • Matt M.

    Murph: 41:18 rx’d w/20lb vest

    Great work David and Jim!

    • David

      Thanks Mike. Always inspiring working out w you. 46’22.

      Sara, Memorial day dim sum in flushing was amazing btw. Will sub spring rolls for hot dogs on July 4th…

  • Amanda Long

    Murph: 39:38 Rx’d – a lot better partitioning the pull-ups, push-ups and squats rather than doing each exercise straight through. Cut 15 minutes off my time.

    Great to be back – I really missed Coach Sara yelling at me!

  • Sara

    38:13 subbed rowing

  • Steve Slo

    This was my first Murph. 50:46

    Halfway through mile 2, something clicked, and I suddenly felt very connected to Memorial Day; a newfound sense of respect and appreciation for Lt. Michael Murphy. I’m glad I did this today.

  • Emily L

    Now, that was fun.

    This was my first experience with ‘Murph’, and i hope not my last.

    48:03, used a black band and did my pushups on my knees.

  • First Murph: 37:15 RX.

    Slow run, then kept things real steady with 5 pull/6 pushups/15 squats/4 pushups. Didn’t pause for more than 5-10 secs.
    Then ran like a bat outta hell for the last mile. Did most of it in the street to avoid sidewalk congestion, and became quite the spectacle, red-faced and sprinting full force against the flow of traffic up Broadway.

  • schafer


    Hot Damn.