Sunday, May 25
May 24, 2014
Tuesday, May 27
May 26, 2014

Memorial Day Murph


Memorial Day weekend must mean it’s time for Murph! Admittedly, most boxes do Murph on Memorial Day, as it’s become somewhat of a tradition. However, tradition is meaningless if the why’s are forgotten.

The “Murph” workout takes its name from Lt. Michael P. Murphy, a member of the Navy SEALs from Patchogue, N.Y., who was killed in action in Afghanistan in 2005. Lieutenant Murphy, who abandoned his cover in order to make a call for back-up, was posthumously awarded the Medal of Honor. He was also an avid CrossFitter known to regularly do workouts while wearing body armor. The workout was one he did himself, and was named in his honor after his death. It’s a great way to remember those who offer up their lives on a regular basis in our defense.

10 Arm Circles/side
10 Ankle Circles/side
10 Over-Under Scap Touches (5/side)
10 Scap Retraction Push-Ups
10 Spider Lunges (5/side)
10 Hanging Scap Retractions

For time, complete
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 mile Run
– reps may be partitioned up however desired
– athletes may choose to wear a 20lb weight vest if desired


  1. Isra says:

    Hey everyone! Its been a while… I just saw this post. I clocked in/around 1:05 – a lot slower than I thought. I did the workout in a gym (a lot of interruptions…), and it was 108 outside… so I am ok with my time. I am still sore from all the squats, but it was well worth it!

    I just want to take a moment to say that deployments are hard, and that I sincerely miss the CFDC community. CFDC is much more than a small part of my day. Its a place that I grew to love and escape the normal day to day stress of work and home.

    I LOVE that I made new friends, and that everyone is so welcoming and above all — kind. Being away from home makes me miss the small things, and I cannot wait to come back and see you all.

    RIP 1Lt. Murphy

    • Katie says:

      Isra, we miss you so much!!!!! We can’t wait to see you either! Even though you’re away, you’re still part of the CFDC community and we think about you often.

      1:05 is awesome, congrats! I cannot imagine doing this in 108-degree heat. You are a true badass!!!

      Hang tough and we’ll see you soon!