Memorial Day “Murph” Today!

Memorial Day classes will run on a Sunday schedule BUT ONLY AT OUR 28th St LOCATION. Classes on UWS are cancelled. **Please note, that although classes are pretty full, we will do our best to accommodate all members that show up for class tomorrow, whether or not you got into a class, so don’t be shy! Additionally, if you’re curious to know more about Murph, the person, or would like to register for the challenge (ahem, and get an official Murph shirt), check out the site here.

MONDAY 140526

All-levels/Beginner / Experienced:

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.

(Photo credit: Lisa Haefner)

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

30 minute EMOM: Power Snatch – start with warm up weight, hit each weight at least 3 times prior to increasing the weight.

30 minute EMOM: Snatch – start with warm up weight, hit each weight at least 3 times prior to increasing the weight


  • Nicholas Ross

    Beautiful day for murph! Fun workout awesome job with the weighted vest kyle!
    And way to go kate!!! And way to go EVERYONE!

    27:29 rx

    • Joseph Gizzi

      Partitioned the same way as you and it was the way to go!

    • Glenn McMahon

      Nicholas, you crushed it – great work. And Kyle – with the vest – that was great. Good job.

    • KyleF

      Insane time!

  • Abraham

    What a way to mark my first year CrossFit anniversary. Scaled it pretty hard, to ring rows and 24″ box pushups, which is more than I scaled Cindy, because I knew I would never get it done otherwise. Finished in 51:03, using the “20 rounds of Cindy” partitioning scheme.

    Biggest surprise victory was coming back from the first mile run and seeing that I did it in 7:41, smashing my previous mile record by nearly a minute without intentionally trying to do so. The second mile was a good two minutes slower, but we won’t dwell on that . :p

    A year ago I would have laughed at you if you’d said I could do even half of Murph, scaled out the wazoo or not. Still a long way to go, but thanks to everyone for the encouragement and camaraderie. Especially to coaches Michael and Sofia, who even after continually, repeatedly coaching me on my saggy push-ups, slow clean pulls, perpetual failure to “stay tight!!” , etc, haven’t given up on me! Here’s to another year,.

  • Eric

    Murph was extra spicy today..I love this WOD.

    Happy Memorial Day everyone!

    40:58 rx

  • Addie B

    “Murph” 41:46 RX
    Dropped in at Crossfit Five Towns. Perfect day for a run.

    • Glenn McMahon

      Addie, Missed you at 28th St but glad to hear you got it done

  • Robert Keeley

    So thankful for our armed forces and the warriors that never take a day off from protecting us and providing freedom.
    9:30am with Josh
    Murph – 37:37 (10 rounds of 10/20/30)
    Great Job to Kyle with the vest!

    • Glenn McMahon

      Good job Rob and nice extra push at the end to get Brian through. I like your style

      • Robert Keeley

        Always great to work out with you Glenn. Brian did a great job!

  • Joseph Gizzi

    29:30 without the vest.
    10 minute PR from last year.

    • Glenn McMahon

      Damn dude – good job

    • Abraham

      As my uncle likes to say… “holy mackerel.”

  • Glenn McMahon

    9:30 28th St with Coach Josh – (BTW best shorts ever!) I Love Murph! Thankful for all of the men and women that serve and protect. Thanks Nicolas for sharing your rep scheme, it made a difference. Rob, as always great working side by side with you. Rodney thanks for the push last half mile, I needed that. PR 36:52 no vest – next time (Kyle, you Beast!). UWS Brian glad to see you downtown and congrats on your 1st Murph. You did great.

    • Addie B

      Nice job Glenn. When are you coming back to 67th st. weekends?

      • Glenn McMahon

        Addie – next week

    • Robert Gillespie

      Curious to know what the rep scheme was?

  • Brian P

    My first Murph was really tough but was made better by the support of all especially Glenn, Rob and I am blanking on my other UWS comrade!

    That is what CF is about. Three guys who were done with their own Murph cheered me on and joined me for the last mile run. I am so grateful for that and for those that serve our country. Great to keep that in mind today.

    Time 61:40 and only used green band on pullups.

  • Alex Behrman

    Loved this. Maybe not so much while actually doing it, but looking back, it was awesome.
    My first Murph: 51:10. Pull-ups using green + blue bands all the way through and push-ups on a box.

    • Abraham


      • Erik D

        You described murph perfectly. It’s like mark twain’s definition of a classic: a book nobody wants to read but everybody wants to have read.

  • Craig Bagno

    38:23 Rx (well, sans vest) with Coach Sofia at 11.

    I like running but the final lap made me want to sit down by the side of the road and cry. Ha. Super fun.

  • ben

    29:40. Almost a full 10 minute pr from last year. Probably my favorite wod.
    In honor of coach Avery and Sean I made sure to fully stand up with my squats

  • Erik D

    55:21, first time without bands. Had to split it up into 20 rounds of 5 pullups, 6 push ups, 10 squats, 4 push ups and 5 squats (push ups and I don’t get along).

    I checked the map–2x the 26th street loop is .92 miles. I also cheated by accident. I cut through the public space between 26h and 27th since there were less people to run around that way. Due to the way broadway cross cuts the city, I ended up running 32 meters less per mile. i’m not going to beat myself up for that.

  • KyleF

    48 mins RX with 21# vest
    Compares to starting crossfit last year and doing in 55mins with blue band
    Surprised that pushups were pretty good here. Did 5 push 5 pull 5 push and 15 squats. Vest has no ventilation so was pretty hot so last run felt nice to be outside offset by misery of running a mile pretty exhausted.

    Glad to commemorate LT Murphy and the military, especially my brother who was just deployed to Afghanistan last week.

    • ToddMorris

      Smart way to brake up the broken up pushups.

    • Glenn McMahon

      Well done!

    • Dan Castillo

      Awesome work Kyle! Really stepping it up. Best of luck to your brother

    • ben

      Good job…I second dan’s sentiments in regards to your brother

  • Losis2honest

    12PM Josh
    46:13 Rxd. Last year it was about 50/51 min.
    Broke it into Cindy instead of what I did last year of 10, 20, 30.

  • Madison

    Thank you to all those who served and fell, protecting out freedoms and way of life.

    “Murph” (1st time): 41:24. It was great checking out 28th st for the first time as well and see how those who don’t workout in dungeons live!

  • Mike

    46:10 for murph…scaled the work to 20 rounds of Cindy, and did all 20 sets of pull-ups unbroken for the very first time!

  • John E

    Fourth day in a row but talked myself into doing my first murph. 3 pm with coach Avery. 51:20 rx. First time doing this many push ups and pull ups in month…but really wanted to finish. Thanks to everyone who gave me a pep talk through out the second mile run (which was probably slower than my normal walk

  • Dan Castillo

    27:41 (no vest). Partitioned as 5 unbroken pull-ups (lots chest to bar), 10 push-ups (5-5, then 4-3-3), and 15 squats. That last run was like running through mud. Mentally, physically, and emotionally challenging WOD. Awesome work today!

    • Robert Keeley

      Flying bro. Great Job!

  • Rob Panor

    35:58 Rx (no vest) First timer, vest next time.

  • Merlyne

    I believe my last time Rx was around 50:00 or 55:00. I followed the 5 pushups, 5 pullups, 5 pushups, 15 squats rep scheme for 20 rounds. I was happy that I was able to do most of the pushups 5 reps at a time probably because I deliberately inhaled on the descent of the pushup and exhaled on the ascent.

    Great job everyone! I think we did a great job commemorating our fallen soldier by pushing through the pain and exhaustion.

  • Jim S

    RIP Lt. Murph. 46:13

  • Matt Braunstein

    26:53 Cindy style versus 40:02 last yr straight through rather than partitioned

    • TheLumberingOx

      sub 27, that’s a hot handle mr. mysterious

  • colindowell

    Dropped into for this.

    1st time doing Murph 51:51. Felt good except for the first half of the last mile which was drudgery. Overall a great work out though. Looking forward to doing it again.

    Broke it up into 5 push, 5 pull, 5 push, 15 squats. And actually broke the push-ups into 3 rest 2. Cause my push-ups really aren’t strong.

  • Lauren Saxton

    9am –
    42:08. Ripped pretty bad throughout, but worth it.

  • David Slifer

    47:14 RX – worse than last year (36:46- RX)
    My quads and knees feel shot from Cindy, Nasty girls and Murph

  • Kate Parker

    First time doing Murph! 47:50 RX. First mile ~7:00. Partitioned into 5 pushups, 5 pullups, 5 pushups, 15 squats. After 5 rounds, pushups became 3-2. After 10 rounds, pullups became 3-2 as well. Need to cut down rest in the middle 10 rounds. Finished reps around 39, so last mile was ~9 mins. What a great struggle!

  • BenFund (Hobie’s Dad)

    41:37 with 20# vest