May 29, 2023

CrossFit – Mon, May 29
Sign up for your Murph heat in Wodify before it fills up!


200m run

5 Beat Swings

10 Push Ups

15 Air Squats


PNF Lat stretch 45 sec each side.

Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

Usually the style is a “Cindy” like version- 20 rounds of 5 pullups, 10 push-ups, 15 air squats. But you can do this workout how you want. See scaling options.

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.

Scaling Options

Need to Replace Run?

Row- 2000 Meters

Bike- 3200 Meters (2 Miles)

Too Many Reps? (Especially newbies)

Partner Up- You-go-I-go style-divide reps in half. 800m each for each mile run.

Usual style for this workout is Cindy but you can do any variation.

Do a half- Murph or a quarter murph.

Pullups- do ring rows or bent over bb rows

Push-ups- no bands today bc rig is needed for for pullups- but you can go knees or push-ups to a box.

Air Squats- keep chest up, weight in the heels.

Have fun!