Every Memorial Day, hundreds of thousands of people from around the world perform the workout called “Murph”. This workout later received its nickname after Navy Lieutenant Michael Murphy of Patchogue, N.Y., was killed in Afghanistan on June 28th, 2005. He was 29-years-old.

This beast of a workout was one of Mike’s favorites and he’d named it “Body Armor” while doing it with his friends. Since his death in 2005, CrossFit Inc announced that it will now 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.”

Due to work and family schedules on Memorial Day, we always host the workout on the Saturday before the holiday. This Saturday, hundreds of people in Utah County will join us at 7:00 a.m., 8:30 a.m., and 10:00 a.m. to perform “Murph”.

*For Time:
Run 1-mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1-mile

*Partition the pull-ups, push-ups, and squats as needed. If you’ve got a twenty pound vest or body armor, wear it.

The workout below is in preparation for Saturday’s workout. I hope you join us this Saturday for a free workout and pancake breakfast at RxFIT-Springville (2499 W 700 S // Unit 106 // Springville, UT 84663)



If you really want to get in the mood, watch the 2013 movie Lone Survivor on Friday night. This movie is about Lt. Michael Murphy. Here’s the trailer:


2 Sets: rest 3:00 between sets
5 Rounds of…
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

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