28 May 2018


We will be hosting our annual Memorial Day Murph WOD and BBQ/Potluck on  Monday, 28 May (Memorial Day).  The heat registration form is below via the link.  Just an update:  We have added a fourth heat time of 12 p.m. for anyone who has not yet signed up.  We will be bringing in Sweet Fire Donna’s BBQ for the group (around 11 a.m.).  We ordered a bunch of Pulled Pork, Chicken and Brisket and invite you to bring a side dish or dessert to share with the group.  We will also have the grill running and you are welcome to bring some meat to throw on the grill if you want.  And of course we will have some adult beverages and non-adult beverages for you. We will also be holding our Prize raffle for the Murph Prep Challenge that day as well for anyone who participated in our weekly Murph Challenges during the month.  This is our 8th year running this event and we look forward to spending the day with our amazing CrossFit Kingstowne Family and honoring the fallen.  All friends and family are of course welcome to join us.  We will have the spike ball and corn hole set up out back and a bouncy house for the little ones set up inside.




9:00 a.m.:  Heat 1 Commences

10:00 a.m.:  Heat 2 Commences

11:00 a.m.:  Heat 3 Commences

12:00 p.m.:  Heat 4 Commences

** Please be sure to arrive early to get warmed up.  Also please be sure to hydrate this evening, the morning of and through the event.  We will have scale options available for anyone who needs to modify the workout.



For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.