“Murph”

For time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. If you’ve got a twenty pound vest or body armor, wear it.

In honor of the fallen soldiers, CrossFit Alexandria will be taking part in Memorial Day Murph. 

Read here about Lt Murphy and Operation Red Wing

There will be a scaled version called “half Murph” – run 800m, 50 pullups, 100 push ups, 150 squats, run 800m.

The event will benefit three seperate charities: Wounded Warrior Project, Lone Survivor Foundation and the Lt. Michael P. Murphy Memorial Scholarship Foundation. “The memory of a warrior shall forever live on the lips of those who speak their name.”-Anonomous.  Donate at Memorial Day Murph.

Memorial Day Murph Schedule: WODs will be done at 9am & noon. In observance of Memorial Day, there will be no other classes.

Let’s join together this Memorial Day. Invite your friends. Trainers and members at local gyms, please join us in the momentous WOD. This is what Memorial Day is all about!

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he 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. –First posted on CrossFit.com August 18, 2005