June 3rd, 2019

Today’s WOD


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.

Please arrive at the gym 10-15 min early to warm up so we can start the clock right away. This is a long one!!!

To learn more about Murph murph click on this link below.


Score: Time to Complete Intensity

Rx: 20/14 lb Vest is considered RX


  • Run → Reduce Distance
  • Pull Ups → Jumping Pull Ups → Ring Rows
  • Push Ups → Box Push Up

Other considerations are Half Reps or capping the amount of time spent on a movement. Another option is a Partner Murf where one partner completes a full round of Cindy (5 pull up’s, 10 push-up’s, 15 air squats) while the other partner rests, then switch. Each partner still completes 20 rounds of Cindy. For Run, one partner does a 200 m sprint while the other partner rests for 8 rds each (1 mile or 1600m)




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