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1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run


A) In 15 minutes, complete
4×3 Power clean & jerk
4×3 Weighted pull-ups

B) Pistol Skill Practice (10 min)

C) 4 RFT on the 5:00
400m Run
24 Groiners
12 Jumping Lunges
**4 min cutoff**
Today at CFLA we 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.”

For me this workout, this man, and the day allow a rare moment to truly reflect on what I am grateful for. As my coach Mark Divine reminds me – Mental Toughness is about, “Grit” (who you are when things hit the fan). We know who Murph was when things couldn’t get any worse, and this is why we celebrate him today.

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