‘Murph’ Memorial Day Hero Workout


‘Murph’ Memorial Day Hero Workout

Join us to celebrate a HERO this Memorial Day in our version of ‘a moment of silence.’

View invitation here

When: May 27, 8 & 9am start time
Where: CrossFit Grail
This Memorial Day tradition will take place throughout the United States on May 27, 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 CrossFit.com

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
…in a 20# vest or body armor.

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.

Brunch potluck to follow with protein pancakes provided by CrossFit Grail. **Let us know in the comments what you will be bringing**

Reservations are now open in Wodify for 8 & 9am. Come early or stay after to cheer on fellow athletes. ‘MURPH’ presentation will be done at 8am.

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