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2019 Murph and Pot-Luck

Each memorial day we perform Murph at CrossFit Kalos Sthenos.


1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

This is one of the most iconic hero WODs in the sport of CrossFit and it is performed 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.

For those that haven't heard this was my very first CrossFit Wod.  I absolutely love the simplicity of it, but I love the challenge of it even more.  Every year we've been open we, like most CF boxes around the country, do Murph on Memorial Day.  It will be a limited schedule that day, but we will be open for several hours Memorial Day morning to host the annual Murph Wod.

Don’t forget to wear your Murph shirt!

There will be a pot luck immediately following the workout at the Five Knolls clubhouse.

Later Event: June 8
Party at Mark's Place!