Workout of the Day

Monday 5.28.18

Memorial Day we will have only a 10 AM class

Doors open at 9AM.  Warm up on your own.  Workout starts at 10AM.

Every year on Memorial Day, Americans honor those who have fallen serving the United States Armed Forces. At Rogue Valley CrossFit we have a tradition by completing “Murph” the workout on Memorial Day.


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.

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