Friday, 5/27/2016

Come out and pay tribute to Lt. Michael Murphy and all those who have given the ultimate sacrifice on Monday, May 30. The workout, Memorial Day “Murph” can be modified, just as any CrossFit workout can be so bring your friends and family and stick around for the cookout afterward!

LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005
For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge.

Shoulders (Overhead)

3 Rounds:
15 Shoulder-to-Overhead (115#/75#)
15 Burpees (bar facing)

3×8 Piked Leg Lifts

4×15 Russian Twists

Post your results to the comment section.


  One thought on “Friday, 5/27/2016

  1. Pete (PM)
    May 27, 2016 at 8:22 pm

    9:21 – 3 rounds 15 x 65# Shoulders to Overhead, 15 burpees (jump over bar)
    4 x 15 Russian Twists, 3 x 8 piked leg lifts.


  2. May 30, 2016 at 11:01 pm

    8:59 – 80# SOH. Did core.


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