/var/www/html/wp-content/themes/Divi/single.php MURPH - Happy Memorial Day! | CrossFit of Fremont

Those of you new to CrossFit, the sport has a way of honoring fallen heroes, called a hero WOD.  They are intended to be incredibly intense and during the workout, the idea is to think of the fallen hero, rather than yourself.  It’s a tradition to honor Michael Murphy on Memorial Day. His details are included, so keep reading.

If you haven’t done a lot of movement during this Shelter In Place, it won’t be a good idea to RX the workout, nor do the complete number of movements.  You will want to scale the movements and numbers to ease your body back into rigorous exercise.  The workout is below, but after you read about Michael Murphy, some scaling options are included. You can partition the movements anyway you want, but you must begin and end with a run.

There will be 1 zoom session at 9am. I know it’s early for a holiday, but it’s supposed to be hot tomorrow and this is a long workout.  Bring plenty of water and map out your run ahead of time.  Usually we have a big group photo in front of the gym. Let’s try to get a big group photo in a virtual setting. Here’s the link. See you there!!!  …and don’t worry.. there’s a sub for pull ups 😄


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.

If you don’t have a pull up bar:

perform Double Dumbbell Rows or renegade rows 


Half Murph-

800m run

50 PullUps/DB rows

100 Pushups (can be done on your knees, also)

150 Squats

800m run

or you can cut the workout to 25% and do a quarter of the full workout  (400m run-25-50-75-400m run)

Have a great Memorial Day!