Memorial Day Quarantine “Murph”

It’s with great intention that we participate in a Memorial Day experience called “Murph” each year. It’s on this day that we specifically recognize the ultimate sacrifice of those who serve in the United States armed services and don’t make it home. 

The workout posthumously gained the name “Murph” after the workout’s creator, Lt. Michael Murphy, was killed in action in the Hindu Kush mountain range in Afghanistan in an act for which he later earned the Medal of Honor, American’s highest military honor. His story was later told in Marcus Luttrell’s New York Times best selling novel, Lone Survivor, and the Hollywood blockbuster by the same name starring Mark Wahlberg and Taylor Kitsch. 

Murphy used to regularly complete the workout for his own personal training. He was originally called it “Body Armor” as Murphy believed it would keep him safe on assignment. Each year we complete this effort in his memory and in recognition of all of our military men and women who have paid the ultimate sacrifice. 

You’ll notice that in an effort to continue in the spirit of “Murph” and keep it inclusive for participants in quarantine, we’ve designed the training to be able to be done without a pull up bar. We invite you to begin with us promptly at 10:00am from wherever you are. 

Please communicate with your coach for thoughtful ways to scale and modify the training today. Salute!


Logan Gelbrich



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5/25/20 WOD

Quarantine “Murph”


Complete the following for time:

1 Mile Run

100 Athletic Burpees

200 Push Ups

300 Squats

1 Mile Run


*If you have a weight vest or body armor, wear it.