Green Mountain CrossFit is closed for regular classes today.  In observance of memorial day, you are welcome to join us at 9:00am for "Murph".  This workout is a memorial day tradition for GMCF, and while it can look intimidating - especially for the newer members - we encourage EVERYONE to come out and participate.  A hero workout will always ask you to dig a little deeper and push a little further, but don't forget that most people will still be scaling this!


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.