Memorial Day Murph is Coming

 In Blog

On Monday, May 30 (Memorial Day), CFLA will honor Navy Lieutenant Michael Murphy who was killed in Afghanistan June 28th, 2005.

On August 18, 2006 Crossfit main site wrote: “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.”

Memorial Day Murph is a long-standing tradition for us and the event always has an amazing energy: Reflective, introspective, communal, grateful. Come experience it again — or for the first time.

An Opening Talk will be given at 8am with Mark Semos of SEAL Team Five. Those of you who were here last year know you won’t want to miss that.

First heat begins at 8:30, with heats running every 15 minutes. There won’t be any regular classes that day. A sign up sheet if you intend to come is in the main gym.

Here are the workout’s variations. Scale however you need or want:

Rx (straight through):
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Full, Cindy-style:
1 Mile Run
20 rounds of:
5 Pull-ups
10 Push-ups
15 Squats
1 Mile Run

Three Quarters:
Big Loop
75 Pull-ups
150 Push-ups
225 Squats
Big Loop

Half, straight through:
800 Run
50 Pull-ups
100 Push-ups
150 Squats
800 Run

Half, straight through:
800 Run
10 rounds of:
5 Pull-ups
10 Push-ups
15 Squats
800 Run

Friday’s Workout


5 Pullups
10 Pushups
15 Squats

Saturday’s Workout

15 burpees to 45/25 plate
10 KBS (32/24)
15 bar dips
200 m run

Monday’s Workout

1000m Row
100 Pushups
750m Row
75 Plankups
500m Row
50 Burpees
–Courtesy of–






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