Archive for May 24, 2015

Monday 20150525 @ 0900

Posted: May 24, 2015 by ladygrape01 in Uncategorized
Come join your TOTF brothers and sisters to honor those that have fallen by participating in Memorial Day ‘Murph’



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.¬†Picture courtesy of CrossFit HQ.




1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run


Scaling Options:

Partition the reps into manageable rounds

If you’ve got a twenty pound vest or body armor, wear it.



Roll out forearms

Doorway stretch 1 minute per side

Couch stretch 5 minutes per side

Ankle/ heel cord mash 3 minutes per side