Monday 5-30-16


Join us Monday for Murph. Any CrossFitters visiting the area are welcome to join our guys and gals at CFW for this WOD.

We will ONLY have an Open Gym time from 6-10am today. You can do “Murph” rx’d, scaled or with a team. Come at the top of the hour to get ready for team Murph- 6, 7, 8 & 9am.


Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile

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 (fourteen for ladies) vest or body armor, wear it.