Memorial Day Murph 2018

Please join us today for our annual tradition of completing the Memorial Day Murph workout. After completion of “Murph”, also be sure to stick around and hang out with your CFW family. We will have a grill going, so bring a side or dessert to share. We will also provide a cooler for drinks. BYOB!

**See Below for Schedule**



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.

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.

The workout will be..

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run



0830-0840: Prep and Warm up

850-855: Memorial Day Dedication

0855-0900: Moment of Silence and National Anthem

0900: First Heat

0930: Second Heat

1000: Third Heat

1030: Grill and Chill!