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Components
Murph
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
MURPH - CrossFit Empire South
Class
(All)
CrossFit: 8:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (2/5)
Workout
MURPH
Metcon
"Murph" is a CrossFit Hero WOD (Workout Of the Day) named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.
The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph
click here
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, May 28, 2022
Male Clients
1
Dustin
Durbin
CrossFit: 8:00 AM
52:28
2
Matt
Butler
CrossFit: 8:00 AM
1:15:57
Only completed 17 rounds of Cindy before coach said it was time t...
Female Clients
1
Missy
Lewis
CrossFit: 8:00 AM
38:02
I did it with Stephen
2
Sydnee
Baker
CrossFit: 8:00 AM
1:00:26
Weight vest. 20 rounds of Cindy.
3
Hannah
Hall
CrossFit: 8:00 AM
52:53
FIRST MURPH 💪🏽 800m 100 banded pull ups (purple) 200 push-ups (...
4
Cayla
Garrett
CrossFit: 8:00 AM
56:58
2 mile bike sub for running
5
Alicia
Harrison
CrossFit: 8:00 AM
1:09:23
1 mile run 100 pull ups 133 push ups from toes, 68 from knees 300...
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