Memorial Day Murph – 5/26


Every memorila day in the United States of America we pay our respects to those who died at war in the service of our nation. At CFP to par our respects we perform the WOD Murph which is named after Navy Lieutenant Michael Murphy of Patchogue, NY. Navy Lieutenant Murphy was killed in Afghanistan June 28th, 2005.

The WOD Murph is very intense. Only a handful of people will be able to perform it RX from our gym. With this in mind we will have multiple scaling options and will have a time cap so everyone can participate in our Memorial day tradition. REMEMBER there is a reason we only do this WOD once a year. There is nothing wrong with having to scale or being required to scale by coaches. Note that CFP only has 2 vests available for use. Below is the Work out RX.


For time:

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

all while wearing a 20lb. vest or body armor


Do not fret if you do not feel like doing the workout. We encourage everyone to join us at CFP to cheer on those performing the workout and to join us for a potluck afterwards. All of your family and friends are invited to join our community this memorial day.



Please e-mail with any questions regarding Memorial day.

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