Saturday, May 24 2014

Posted by Mandee on May 23, 2014   |   13 Comments

pull ups





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 finish with a 1 mile run. If you have a 20 pound vest or body armor, wear it.

Michael Murphy
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.


Reminder: There will only be one class today at 9am. Childcare is available from 830am until 1100am.



13 responses to “Saturday, May 24 2014”

  1. Tracey Rauer says:

    CrossFit Apeiron team wod:
    Team of 3 perform
    9 rounds of:
    140m over the head med ball run 14#
    5 Burpees
    5 C&J 95# ( axel bar)
    * each athlete does 3 rounds*
    9 rounds of:
    5 T2b
    10 KB SDHP 24kg

    Casey, Leko and I = 18:24

    Go after and honor Murph today!

  2. Zach G says:

    59:03 RX at CrossFit 1834 in Gulf Shores! Meag and I repped CFHSV hard today!

  3. Mimi says:

    66:44 rx.
    First time to honor Murph. RIP.

  4. Tracy says:

    55:54 Scaled run to row

  5. Casey says:

    Nice job everyone today. Time on board was posted wrong add 10 mins. Oh and I guess I scaled up. I wasn’t thinking and did an additional 100 squats…lol. Oh well.

  6. AP says:

    Rx’d with 20# vest

    Awesome sweating, hurting, persevering and honoring Murph today with my CFHSV family! Great seeing everyone!

  7. Justin says:

    29:38 no vest

  8. Josh Kennedy says:

    Good times at the box today, pleasure to d with CFHSV!
    48:10 with 20# vest. My boy Matthew (14y/o) went 56:12 scaled, dis the entire rep sub’ed to ring rows and knee push-ups; kid is rockin’ it.
    RIP Murph and the rest of our fallen comrades, we will carry the fight! Please take a moment to this weekend th ultimate sacrifice paid by far too many I our countrymen, and hold your own family a little tighter!

  9. meag says:

    56:25 rx at crossfit 1834

  10. Courtney says:

    48:42 RX

    First time honoring Murph and it was humbling. I was especially proud to see all of you wearing a vest today.

    What a meaningful way to honor the fallen for Memorial Day. I got a stitch right when I started the last mile. I’ve run a lot in my time, and always the answer is “walk it out” but today I said “why?” Cause I’m pretty sure Murph had a hell of a stitch after he got shot in the back, but stopping was not an option for him, and he continued his mission to save his team. So even if it sounds a little trite, it really took on a new meaning for me today and I did my best to honor him and push through my silly little stitch. I’m grateful there a folks out there with a lot more grit than myself.

  11. Nathaniel says:

    Outstanding and inspiring effort by all those that took on Murph today at CFHSV. It was absolutely awesome to see over 50 athletes partaking in the Murph Challenge at one time. Congratulations to all of you who took this Hero WOD on for the first time along with those that RXd or wore a vest for the first time. On behalf of CFHSV we wish you all a wonderful and safe Memorial Weekend. Thank you to all those that have served our country past and present. We honor you, those fallen, and your families for the sacrifices you’ve endured for all. RIP LT. Michael Murphy.