Monday 5/25/20 "Murph"

Run 1 Mile

100 Pullups

200 Pushups

300 Air Squats

Run 1 Mile

Partition the pull-ups, push-ups, and squats as needed.

If you've got a weight vest, 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". It is now affectionately known 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.

At Home substitutions: single arm rows for pullups, 100 pushups 200 situps 300 air squats, scale the distance and/or reps as needed, and remember the intent of the hero workout. Giving your best effort is a relative ask, scale appropriately during this time while still putting your head down for the hour in honor of those who made the ultimate sacrifice in their service for us.


Monday - Thursday: 5:00 AM - 7:30 PM

Friday: 5:00 AM - 6:30 PM

Saturday: 8:00 AM - 12:00 PM

Sunday: 9:00 AM - 11:00 AM

Contact us for a Free Intro Class!

Contact Us

Keep in Touch

Crossfit Norwalk

30 Muller Ave,

Norwalk, CT 06851

Phone. 203-939-1040