Memorial Day 2009

Today we are gathering to honor all of our Country’s fallen service men and women… CrossFit style… with a workout named “Murph.” The workout got it’s name from Navy Lt. Michael Murphy, a Navy S.E.A.L. who gave his life for his Country and his fellow S.E.A.L. team members. It’s a rough workout, as it very well should be. Please take the time to watch the video below before your workout today. It may give you something to think about and some extra motivation while in the thick of it!

I couldn’t post the previous video without a little plug for the Marine Corps…

Today’s Workout


For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Partition the pull-ups, push-ups, and squats as needed. If you’ve got a twenty pound vest or body armor, wear it.

Leave a Comment