Please join us on Monday, 30 May (Memorial Day) for our Annual Memorial Day Murph WOD and BBQ. Every year we run the Murph WOD at CrossFit Kingstowne in honor or Lt. Michael Murphy and all the other brave men and women who have paid the ultimate sacrifice for our freedom. We welcome all CFK members and friends of CFK to join us this memorial day for the workout and post WOD BBQ. We will run three heats starting at 9:30 a.m., 10:15 a.m. and 11:00 a.m. After the final heat we will host a BBQ/Cookout out back. Please bring any meat you would like to grill and/or a dish to share with the group. Please be sure to sign up for a heat time below so we can ensure things run smoothly and on time.
Run 1 mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile
** Traditionally done with a 20 lb vest. We have a few vests at CFK but we recommend that you bring your own vest if you would plan to complete the workout with a vest.
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.
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.