/var/www/html/wp-content/themes/Divi/single.php ‘Murph’ | CrossFit of Fremont

Happy Memorial Day.  The day we honor fallen heroes. The gym is open from 10am to noon. Join us for ‘Murph’.  The annual Memorial Day Workout, in honor of:

Lieutenant Michael Murphy

Lieutenant Michael Murphy, of Patchogue, New York, was killed in action in Afghanistan during Operation Red Wings on June 28, 2005.  He called this workout ‘body armor’ and he loved to do it.

Monday May 31st 


1 mile run

100 pull uos

200 push uos

300 air squats

1 mile run

* partition the bodyweight movements however you like, but you must buy in and cash out with the 1 mile run.

RX+ – weighted vest (20/14) and do the bodyweight movements all the way through, in order

modified suggestion:

half Murph (divide all movements in half)