052818

 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.

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.

Warm Up:

  • Run 400
  • Spiderman Stretch
  • Quad Stretch
  • Calf Stretch
  • Air squats x 10
  • Shoulder Mobility
  • Pull-Ups x 10
  • Push-Ups with rotation x 10
  • Iron Cross x :30 each side
  • Single Leg to chest :20 each side
  • Sit-Ups x 15
  • (put on vest if you have it)
  • 2 rounds:
    • 3 pull-ups
    • 5 push-ups
    • 7 squats
  • Run 100m

WOD:

"MURPH"

  • Run 1 mile
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Squats
  • Run 1 mile

IF YOU HAVE A VEST, WEAR IT.

*You may break up the gymnastics how you see fit, you may NOT partition the runs

OR...

"Little Murph"

  • Run 800m
  • 50 Pull-Ups
  • 100 Push-Ups
  • 150 Squats
  • Run 800m

*You may break up the gymnastics how you see fit, you may NOT partition the runs

"Smurph" is available for special circumstances - Face it, if you've been at Cobalt fro more than a few months, you are fit enough to do more work than that. If you have an injury, or are crunched for time, of course you may scale to what is needed.


TODAY'S MINDSET

Not just one of the most famous CrossFit WODs, "Murph" holds very special meaning to CrossFit athletes. We do this WOD not only to honor Michael Murphy (originally from Patchogue), we do it to honor all soldiers, past and present, that fight for our freedom and give us the opportunity to enjoy a day like today. Feel free to scale the workout to your abilities, and of course stay safe. However, I hope you choose to challenge yourself today. If you do, keep in mind that there are young Americans oversees somewhere who are more uncomfortable than you'll be...who won't get to go to a pig roast later in the day and a enjoy a beer with friends...and who won't get to peel off their gear and douse themselves in water at the end of the hour. The coaching staff and I are really looking forward to this special day, and we hope you are too!

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