Navy Lieutenant Michael Murphy Remembered Through CROSSFIT Wod

Navy Lieutenant Michael Murphy
Navy Lieutenant Michael Murphy

Crossfitters are a rare breed.. somehow we enjoy the pain and suffering of a long wod, in the smallest box with sweaty heat… but usually not without a fair share of complaining. This Memorial Day we are to endure a painful wod by the name of “Murph” known by all and complained about by many. The Hero Wod was christened in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

The workout was one of the Lieutenants favorites which he named “Body Armor”. Now it is referred to as “Murph” in honor of Lt. Murphy who died protecting his Country and fellow soldiers.

When we are over 300 repetitions deep into this mentally challenging wod, let us not forget what Lt. Murphy and our great American soldiers willingly took on to protect our freedoms.


Run 1mile

100 Pull-ups

200 Push-ups

300 Air squats

Run 1mile

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.