Monday, May 29th


Monday, May 29th

Exciting last minute update! Looks like the weather may just hold. Both the gym and Central Park are options for Murph. Start time is 10am wherever you go, so make sure you’re there (at the gym or the Arthur Ross Pinetum) wherever you decide to throw down!

Pack light if going to the park, we’ll picnic back at the gym afterward.

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.

Please honor our fallen heroes with not only a workout, but a donation to the Children of Fallen Patriots Foundation.

Post time to comments.

31 Responses

  1. Joe

    Anyone around norwalk ct tomorrow? Looks like I’m taking this one on solo in the garage around 1pm if you’d like to join

  2. dtm

    Failed attempt at an EWOD due to a wonky ankle.

    Tababta mash-up
    push-ups (112)

    *Additional 40 push-ups for good measure

  3. JLee

    Murph: 46:40(?)

    20 rounds of 5/10/15 – The pre-wod pep talk gave me the ability string together my pull ups for once

  4. Matt

    50:30, with a 28lb vest. Whoops, grabbed the same vest I used last year, assumed it hadn’t put on weight over the winter. Assumed wrong.

  5. Michele Adler

    45ish minutes. Thanks to the Central Park Crew including Alice and Lauren for the encouragement! ???? Great job everyone! ????????????????

  6. Joe

    53:55 rx (if no vest counts)
    Partitioned 5 rounds of 20-40-60 (definitely made things hard)

    Lots of fun being with the crew.

    Thank you to all those who have sacrificed and served and those who continue to do so for our great country

  7. Liz

    46ish (walked from the end to the bench with timer at 46:40)

    My goal immediately after dislocating the shoulder three months ago was to do murph. ✔️

  8. Rekas

    70ish minutes
    First time finishing all the reps. (2-4-6 was brutal)
    solid form on the push-ups

    Happy Memorial Day! Great job everyone!!!

  9. Alice

    43:10, no vest
    5-5-15-5, kept my push-up sets the whole way through.
    lots of fun and good drizzly spirits.
    Happy Memorial Day and thank you to our vets!

  10. LaurenMargaret

    Murph in the Park! (first time)
    44:35 no vest
    Ring rows on swings, knee push ups

  11. Melissa TruHero

    Half Murph / Half photog
    26:50, no vest

    Thanks Ash and Alejo for the post wod snacks! Great job to everyone, especially first-timers! And thanks Chad for taking over as photog halfway through!

  12. Lina

    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run

    Lina: No vest, Pull ups without band, No time record 🙁 (But i did a great job)