Saturday, May 28 2016

Posted by Naomi Pradia on May 27, 2016   |   9 Comments

Flag 1Flag 2Flag 3



The “MURPH” Challenge

Complete the following for time of:

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 20 lb. vest or body armor, wear it.




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.


REMINDER: We will be hosting The Murph Challenge at 9am. Feel free to arrive early to start warming-up.

All other classes are canceled. We will be closed Sunday and Monday in observance of Memorial Day.

9 responses to “Saturday, May 28 2016”

  1. Duke says:

    Row 1609 meters
    100 pull ups (7:50)
    20 rounds of 10 push ups and 15 air squats (23:52)
    Row 1609 meters
    That is a really nice flag.

  2. CoachDB says:

    Always an Honor to perform MURPH. RIP Murph!
    Would like to thank Murph and his family for their sacrifices and service.
    Would like to thank all those service members that lost their life while serving in active duty and their family members.
    May we all have a blessed, safe and marvelous Memorial Day while we show our respect to those that gave the ultimate sacrifice.

    MURPH RXd = 43:05
    (no wt vest)

  3. Mimi says:

    71:43 with a 12# vest
    RIP Murph
    Everyone have a safe and happy Memorial Day weekend!

  4. Justin says:

    39:18 20lb vest
    Great to see such a big turnout to honor Murph.

  5. Josh Kennedy says:

    51:10 Rx with 24lb vest, did it solo (no music!) at CF Moontown after their normal class time. Also got to watch my oldest son Matthew tackle it (no vest) in about 50min.
    Sorry I missed you all this morning! After finishing up Personal Fitness merit badge with a batch of Scouts this morning, my middle son tried to leap a low brick wall around 8am. He didn’t quite make, and required a visit to the local medical clinic for a half-dozen stitches…home now and just fine. Boys!
    Still time to register for the Cotton Row 10k or 5k run on Monday. Register at the VBC on Sunday 1-6.
    RIP to Murph and to all who gave their lives in defense our Nation.

  6. Mandee says:

    52:20 with 20# vest PR
    Amazing turnout today at CFHSV! So awesome to see so many members of our CrossFit community show up to honor Murph and show their respect for all those who have given the ultimate sacrifice in defense of our freedoms. May we always remember our service members, their families and the sacrifices they have made for our Nation.
    Great work CFHSV! Have a safe and fun Memorial Day weekend! 🙂

  7. Nathaniel says:

    Thank you to all those who Serve our country. Thank you to those who gave their lives and to their loved ones they left behind. Thank you to ‘Murph’ and his family. Thank you to the CFHSV community for showing up and honoring them all.

    39:37 rx /w #20 vest

  8. Mac says:

    43:13 rx 20# vest

    Amazing day at CFHSV. 112 people. Inspirational.