WOD 5.30.23


Memorial Day Murph is on Monday, May 29th 2023. All class in Gymnastics and Parkour will be closed. However, CrossFit will be open for two classes:

  • 8:00 a.m.
  • 9:30 a.m.

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.

” Murph “

For time:

1 Mile Run
100 Pull Up
200 Push Up
300 Squat
1 Mile Run

Wear a 20LB weight vest.

Partition the pull ups, push ups, and squats any way you want.