Murph Workout Monday at 10am!

Invite all your friends and come out for the Murph workout at CrossFit Millard!

We are offering the Rx Murph, Murph Jr (half the workout) and Mini Murph 1/4 Murph. There are options for everyone and all ability levels.

A coach will be on staff to watch children also! Bring the kids!


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

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.

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.