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“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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.” – crossfit.com‘s MURPH workout description.

Why Memeorial Day MURPH

Memorial Day is a federal holiday that takes place the last Monday in May. It is a day to remember those who died in military service. The crossfit community is one with strong ties to members of our armed forces. We don’t do this hero workout just as any other workout. We do MURPH to pay tribute to those who sacrifice for us. It is no secret that MURPH is difficult, but it is nothing compare to the intensity and dedication that our service members give to each and every one of us. It is a tribute to those who gave it all, so that we may be free.

A Guide to MURPH

Scale Appropriately

If this is your first MURPH opt out of the weight vest, trust me its still a great workout. It is okay to break up the reps as needed. Most of us will do 20 rounds of 5 pull-ups, 10 push-ups, 15 squats. It is okay to split the workout in half and do it as a partner workout. There will be several scaling options availible to you. Pick the one that best suits your needs.

Dress for Success

Make sure that you are able to run in your shoes. Wear clothing that is acceptable for the weather, we will be running outside, rain or shine. If your are wearing a weight vest, make sure it fits well.

Protect Your Hands

100 pull-ups is a lot. If you have gymnastics grips wear them. If you dont own grips, and still want some extra protection, pick up a set of “WOD and Done” at the front desk. They are a single use, pre-formed, protective piece of tape that are AWESOME for hand protection. If you have large callouses that are prone to ripping shave them down. Nothing is worse than a ripped hand mid workout. If you take these steps and still rip, come find a coach after and we can share some tips with you to help you heal faster.

Bring a Water Bottle

Stay hydrated. Water is good.

Keep a Steady Pace

Treat MURPH like a marathon, not a sprint. The first run can determine your success, too fast and you might not have any gas left for the workout. You wil do yourself a huge favor by breaking early and often thought the push-ups, sit-ups, and squats. On the second run, grab an extra gear, push it hard to the finish.

Have Fun

Have fun with this workout, cheer on your friends, and encourage everyone to keep going. You never know who needs to hear “You can do it!” You just might be the motivation that someone needs to push hard to the finish.