Murph WOD

Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., was a part of the 4-man team sent to find a terrorist leader in Afghanistan during Operation Red Wings on June 28th, 2005. During the gun fight that ensued, Michael exposed himself to enemy fire so that the team’s location could be radioed back to headquarters so they could be rescued. Although the radio communication was a success, Michael was killed in his efforts to save the team.
This workout was one of Michael’s favorites, and he named it “Body Armor.” CrossFit designated it a Hero WOD in August of 2005.
Both Michael, his sacrifice, and this Hero WOD named for him are widely celebrated throughout the worldwide CrossFit community on Memorial Day weekend.
We will be doing “Murph” with lots of options/customizations available to meet every fitness level!
There’s a $20 drop-in fee for non-members; sign up via email to
Members sign up in Wodify.