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Monday, May 28, 2018

This Memorial Day tradition will take place throughout the United States on May 28, 2018 and everyone is invited to participate.

“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.” ~Courtesy of

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty-pound vest or body armor, wear it.

There is no cost to participate, however we are taking donations and all proceeds will go to Freedom Service Dogs
*Suggested donation $20, includes brunch

$5 from the sale of the GRAIL Hats on through Memorial Day will also go to Freedom Service Dogs. Order yours here:

**If you cannot participate or come to cheer on the participants but would like to donate, you may do so here

Stay for Brunch at CrossFit Grail after the workout. Bring your kids and cheer on the participants. Get in on the drawing for some restaurant gift cards, service gift cards, etc.

A little more about how Freedom Service Dogs helps Veterans: Spotlight Operation Freedom

*CROSSFIT GRAIL is a Standard Host. You may officially register as an individual at: