Murph at RVA Performance Training

Brandon Leary News/Main, Updates

All regularly scheduled classes will be cancelled on Memorial Day, Monday May 27th. We’ll be running the workout “Murph” at select times in remembrance of military personnel who have died in service.



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.

Divisions and Workouts as Follows:

RX PRO with 20# vest: 1 mile run, 100 pullups, 200 pushups, 300 squats, 1 mile run (bring your own vest if you have one)

RX: 1 mile run, 100 pullups, 200pushups, 300 squats, 1 mile run

Scaled: 1 mile run, 50 pullups, 100 pushups, 150 squats, 1 mile run

Workouts will be held at:

9 a.m.
10 a.m.
11 a.m

CrossFit RVA is not charging any admission for the event, and all local CrossFitters are welcome to attend.

We encourage participants to register at, and/or contribute to one of the charities below: