Friday, May 22 2020

Posted by Mandee on May 21, 2020   |   27 Comments




For Time:

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 Mile Run

Partition the pull-ups, push-ups and squats as needed. Start and end with a 1 mile run. If you have a 20lb vest or body armor, wear it. 


In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said “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.”

“Murph” has become one of the most famous CrossFit workouts, globally, especially as a tribute on U.S. Memorial Day (the last Monday of May), when the workout is sometimes referred to as “Memorial Day Murph”.


Home WOD

For Time:

10 Rounds of:

200m Run

5 Rows / Chair Rows

10 Push-ups

15 Air Squats


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27 responses to “Friday, May 22 2020”

  1. Mandee says:

    Holladay showing us how it’s done! Chris is a man of integrity, dedication and commitment. A great person and a great friend to so many. Perfect athlete to showcase on the day we honor “Murph”. Get after it CFHSV! Let’s start Memorial Day weekend off right! ??

  2. Nathaniel says:

    My man Holladay! This guy is the same person every day and that’s hard to do. He strolls in the Box with a smile, a kind word, and makes time for everyone. Chris brings his lunch pail to get his work done and enjoys the camaraderie of his friends. He’s the best kind of CrossFitter cause he’s got the right balance. Glad you found us buddy

  3. SARGE says:

    Calm in the storm. I’ve had more wods with Chris than anyone and it never gets old. He never waivers, never gives up, takes on every challenge. Everyone should be fortunate in life to have a friend like CH- I am.

  4. Josh Kenendy says:

    An excellent choice in Chris for Murph cover photo today, well done.
    0500 class, beat the heat!
    Josh in 46:45 with 20# vest
    Andrew in 39:40 w/o vest (think he was down to knee pushups towards the end)
    Last year I did Murph with the Teens class down the street, 5pm in the afternoon; the heat almost crushed me. Pre-dawn is the way to go.
    Hats off to the CFHSV staff for re-wickering how we do Murph this year under COVID guidelines.

    • Nathaniel says:

      Awesome work Josh and Andrew! Josh you’ve done Murph more times than you can count I’m sure. Way to stay after it.

  5. Regina says:

    Great picture!

    52:11 Rx (no weight)

    It was fun doing Murph during our regular classes this year! And awesome to have 2 coaches cheering us on the whole time – thanks, Mandee and Bradley for the motivation!

  6. Alli B says:

    Soooo thankful for the opportunity to do this WOD in the box! Awesome coaches for our 5am class- thx Mandee & Bradley! Everybody kicked butt!
    53:01 scaled to ring rows & knee push ups

  7. CJ VK says:

    Holladay is a bad man.

    62:11 w/ 20# vest, unpartitioned.

  8. Alex A says:

    43:23 with 20lb vest, partitioned

  9. Kim G says:

    73:22 rx (partitioned, no vest)
    Whew, this was a tough one! Thanks Nathaniel for coaching us all the way to the end, to Dave who wouldn’t quit with me, and to Carolyn for running the last mile with me after she had already finished! ?‍♀️❤️

  10. Kim G says:

    And a special thank you to Holden for the ice cold water and jolly rancher! That is exactly what I needed after Murph! ?

  11. Clair says:

    52:10 rxd(partitioned) Enjoyed doing this with our normal class!

    • Nathaniel says:

      Awesome Clair! And heard about you dodging lightning bolts. You gotta be fast to dodge those

  12. Mandee says:

    48:41 RX with 20lb vest partitioned (PR)

  13. Wesley Branch says:

    33:23 Rx no vest

  14. MH says:

    46:11 RX 20lb vest unpartitioned

  15. Chef Tyler says:

    60:22 Rx Unpartitioned (6min PR from the partitioned version last year)

  16. B. A. says:

    54:52. W/Vest. Unpartitioned.

  17. Cassarole says:

    53:53 unpartitioned 20# vest 7 min pr.

  18. Jason M says:

    58:01 w 20# vest. Partitioned… 32 min PR lol