• Run 1 mile
  • 100 Pull Ups
  • 200 Push- Ups
  • 300 Air Squats
  • Run 1 mile
  • You may break up the reps however you like.
  • If you have a weighted vest, wear it.

"Murph Jr."

  • Run 800
  • 50 pull-ups
  • 100 push-ups
  • 150 air squats
  • Run 800


  • Run 400
  • 25 pull-ups
  • 50 push-ups
  • 100 air squats
  • Run 400

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005; we will be holding "Memorial Day Murph" at CrossFit Cobalt. 

This WOD has become a Memorial Day tradition at boxes across the country, and we're proud to start our own tradition at CF Cobalt. 

There will be 1 WOD time on Saturday May 25th (9:30am), followed immediately by a paleo pot-luck / BBQ out in the parking lot. Please bring a paleo dish or dessert, and any beverages you wish to drink! We will supply the burgers and water!

This is one of the hardest WOD's CF has to offer, and we run it with pride to honor not only Lt. Murphy, but all of our service men and women. There will be scaled versions, so all can particpate!

Feel free to bring friends and family members to kick off the summer with us!

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com