“Memorial Day – MURPH”

For Time:
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.

  • 1 Mile Run
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1 Mile Run

Scale (A)  1 Mile Run, 50 Pull-Ups, 100 Push-Ups, 150 Squats, 1 Mile Run

Scale (B)  800m Run, 50 Pull-Ups, 100 Push-Ups, 150 Squats, 800m Run


Compare results to 091118.

Bloody-bar photo by Skippy

(above photo courtesy of Skippy)

Lt Murph 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. (left photo and WOD courtesy of
CF Mainsite)

23 Responses to ““Memorial Day – MURPH””

  1. Summer

    48:20 (black band) Great Job today everybody!!! Hope everybody has a great memorial day!!!!

  2. TC

    Thank you to all the men and women who have served this great land of ours, which is what this day is truely about!!!!
    A little something I thought would fit for today!!!!

    57.55 Green band on pull-ups. Good work everyone!!!!

  3. Green Lantern aka Playboy (fka bryan g.)

    46:47 rx

  4. Cody

    Thanks to all the men & women for giving the greatest sacrifice for our freedom!

  5. chrissy c

    61:50 (thin white band)
    Murph kicked my butt today – but I’m just glad I’m around to do it though.

  6. Bob

    First time doing Murph. Good hard work by everybody today. Scott, you amaze me doing it with the 20# vest!!!
    I recognize that blood on the barbell!!
    Have a great Memorial Day everybody.

  7. 007

    51:30 (body armor RX)
    playing golf as warm down

  8. Silverback

    46:16 (Rx + vest)
    First time doing Murph with a vest. Loads of fun. Jim, you were right, your mind starts f’ing with you pretty quickly when it realizes you’re carrying that extra weight in the sun. Like so many of you have already said, Putting up with a little discomfort on Murph is the least we can do for our service men and women who are ready to make the ultimate sacrifice everyday when they put on their uniforms. Happy Memorial Day fellow ACFers!

  9. Gina

    TC – one of my favorite songs!
    My thoughts are with the soldiers & their families who are not able to be together today. A huge Thank You to all those who are & have served our country so that we have the freedoms we have.
    41:58 (full Murph with rr & kpu) 1st time to do this WOD & was pretty happy with the outcome.

  10. Macho Ranger

    58. and change (20# vest RX)
    I was terrified of the vest. Thise oif you who know me understand how bad I suck with sandbags….Faced the demon and finished under an hour… next goal is under 45 minutes.
    Thanks to Murph and all the service members, LEO and fire fiorghters that keep us safe everyday. Especially those who have given us everything.

  11. Freakin' PR

    39:58 (Rx)
    This was a tough one! Thanks Jim and G for the push at the end…Just barely under 40 minutes and that was my goal.
    Now to cool off at the pool!! Happy Memorial Day to everyone!!

  12. sharon

    73:46 – knees push ups – that last mile was tough in the sun.
    Great work today everyone.

  13. ray

    60:53 Rx
    Ripped on the 10th round. Thanks Wingman for helping me tape up. Happy Memorial Day

  14. the "Gris"

    41:01 RX.
    Remembering those servicemen & women and their families who have made the ultimate sacrifice. Thank you.

  15. Taz

    66:24 (1″ tan band)
    A very tough one for me. Numerous times it toyed my mind just to get on my knees and be done with it but I fought it and fought it hard. Running after squats always gets me…my quads locked up and can hardly lift them and so it was a halfway walk and jog but I was so determined to finish and really felt victorious afterwards. In memory of those who put their lives for us, I salute you. ‘really glad to do this hero WOD.

  16. Babs

    57:17 (ring rows)
    I salute all those service men out in the hot sun in full gear. Also, all those who have served our great country!

  17. Noel (SKIPPY)

    Very fun day. I actually ran my first mile without giving up. Thanks to those that pushed me. And those that served, thank-you!!

  18. G

    40:52 (Rx) Shaved time by a whopping 52 seconds!
    In honor of all the fallen heroes and current everyday heroes (military, LEOs and firefighters), I suffered this WOD with wheezing lungs. I can’t even fathom being in action in full gear (front line of attack, blazing house on fire or dealing with armed lawbreakers), short of breath fighting for one’s life and saving the lives of others.

  19. G

    Welcome to the following for their first WOD with us:
    Drew, Lezlie, Katalin, Ralph, Brant and Cody.
    Welcome back Bonnie!! It has been a long while. We are glad you are back in action.
    My hats off to those who did RX with the 20lb vest. I also admire everyone who came and tackled this CF favorite Hero WOD! Kudos to you all! Great energy and a packed house!

  20. G

    Bob, yes…that is your bloody bar from last Friday. 🙂 Skippy did his magical camera thing and this photo is definitely a piece of art! Btw, thanks Skippy.
    FPR, glad we got your time under 40. You can consider wearing the vest next time 🙂

  21. Lezlie

    59:30ish RX
    Thanks for making room for us to visit and for the encouragement throughout the workout.
    First time doing this WOD – great atmosphere to be in for it!

  22. Bonnie Bevill

    31:21 scale A – ring rows, kpu
    im so sore today.
    great to see everyone! thanks for pushing me – the last run was tough and HOT!