05/23/2023
Arenal Fitness would like to announce the return of the annual Memorial Day weekend tradition of MURPH. CrossFit created hero WODs to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005. This year’s Murph will be held here on Sunday, May, 28th at 9:00 am (in-person and virtual).
If you don’t know what Murph is in its entirety, it is as follows:
1-mile run
100 pull-ups
200 pushups
300 air squats
1-mile run
*Prescribed includes a 14 # vest for women and 20 # vest for men.
Michael did it while wearing body armor, the 16.4-pound military-issued vest, because that's what he wore downrange. That’s why he called the workout Body Armor, but we call it Murph in his honor!
Please do not let the workout sway you from participating. Your coaches will provide options for you to partition, partner up, or even do partials (half, quarter). See below. Set a goal to show up to honor this hero and enjoy it with this great community.
Scaling options:
No vest
1/2 Murph
1/4 Murph
Team Murph
