Thanksgiving Tradition "Murph"

Michael Murphy

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.

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.


Alright CFB Crew!  Join us Thanksgiving Day for the Hero WOD Murph at 8 am!  Start the day off right as you know you will be eating and drinking more than enough later.  

Another note is that Friday will not have the regular schedule.  There will be a wod at 8 am only for Black Friday.  Get in early and then head out to the crowded malls.