Each Memorial Day weekend, CrossFit Twinsburg performs the Murph Hero WOD in memory of Navy Lieutenant Michael Murphy and all the men and women who gave their lives for our country.

Lieutenant Michael P. Murphy was a US Navy SEAL Officer from Suffolk County, N.Y. He is the first member of the US Navy since the Vietnam War to receive the military’s highest decoration, the Medal of Honor, for his actions in the War in Afghanistan.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. It has since been 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.

1 mile Run
100 Pull-ups
200 Pushups
300 Air Squats
1 mile Run
*While wearing a 20# weighted vest.