WOD |
| Class Schedule |
| Benchmarks |
| Movement Demos |
| WOD |
| Class Schedule |
| Benchmarks |
| Movement Demos |
WOD
 | Sat, Jul 4 2020 |  |
 | 10:00am MURPH |
| Mon, May 31, 2021 at 10:00am 'Murph' |
| Sat, Oct 16, 2021 at 9:00am Festivus Games Event Prep |
| Sat, May 14, 2022 at 9:00am Husky Hustle 5k - GET REGISTERED |
| Mon, May 23, 2022 at 4:00pm CrossFit.com Programming Begins |
| Most Recent Benchmark: Snatch 1RM on Dec 4, 2025 (68 days ago) |
MURPH(Time,  Hero WODsIn 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. ---------- WORKOUT VARIATIONS: ---------- Rx 'Murph' For time: 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats Squats 1 Mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a 14/20# pound vest or body armor, wear it. ---------- 'No Equipment Murph' 1 Mile Run 200 Push-ups 300 Air Squats 400 Sit-ups 1 Mile Run --------- 'Half Murph' 800m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800m Run ---------- 'Partner Murph' Run the miles together Split Reps evenly between partners ---------- *Partition the movements as needed. Start and finish with a mile run. *Please post your time as MM:SS.
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