081111 “Veteran’s Day” Murph



Sweat demon at The Shed courtesy of a CrossFit NSC shirt.

Workout: In honor of all past and present Veterans – “Murph”

In memory of Metal of Honor recipient 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.

First posted on CrossFit.com 18 August 2005

Run 1 mile

100 pull ups

200 push ups

300 squats

Run 1 mile

All completed with a 20lb weight vest for time.

Pull ups, push ups and squats can be split up and mixed as much as desired. The runs may not.

Post time to comments.

Scaling: You might try a “Half” Murph without the weight vest. (0.5 miles, 50 pull ups, etc) or even a Half Murph with the 20lb weight vest.

Video: Interview with Marcus Luttrell, best friend of Micheal Murphy and author of “Lone Survivor”, a book about his personal story of Operation Red Wing – The operation where Lt Micheal Murphy lost his life.

Skip to 4:15 if you only want hear more about the heroic final actions of the Lt.


“The Law of the Vital Few” by Keith Wittenstein

“Coach Greg Glassman has said, “We work with a cast of about thirty exercises where about fifteen account for 80% of the workouts. The cast of characters that comprise our routines are so potent in increasing strength from head to toe that regular exposure to any of them nearly guarantees improvements in the others. Improve your deadlift, bench, and pull-ups and your squat, dips, and rope climb will come up. The neuro-endocrine response of the major lifts is so potent that they alone will increase your strength measured by any other exercise so that seemingly infrequent exposures to some exercises is not a certain disadvantage.” (powerathletesmag)

When I read this it made me think of something else I had read. “The Pareto principle (also known as the 80-20 rule, the law of the vital few and the principle of factor sparsity) states that, for many events, 80% of the effects come from 20% of the causes. Business management thinker Joseph M. Juran suggested the principle and named it after Italian economist Vilfredo Pareto, who observed that 80% of income in Italy went to 20% of the population. It is a common rule of thumb in business; e.g., “80% of your sales comes from 20% of your clients.”

Read more here:


Recent Posts
Showing 0 comments
  • Shannon Stornetta

    I watched the video that was posted today, and it’s guys like that who remind me why I joined the military and why I’m proud to serve along side them. In 2006, I had the honor to work an in-house deployment to our hospital’s aeromedical evacuation staging facility- a special unit taking care of the wounded soldiers returning from the front lines (I was the ground nurse for the aeromedical evac units flying through).

    What a humbling experience. These men and women, who had lost arms, legs, hands, feet, eyes… been shot, burned, crushed, and emotionally beaten down- were more concerned about their buddies back on the front lines or the “guy down the hall” (the other patients traveling back to the states with them).

    So- If you know a vet, thank them today. I’ll be doing Murph, RX, today thinking of all the men and women serving at home and abroad in harms way.

  • Stavros @ Diablo CrossFit

    Well said Shannon…thanks for the insight as well. I’m at work today, so, it’s either use the 60lb vest we have at the station or wait until tomorrow. What would Murph do? I’ll see if I have it in me.

  • Mark L.

    I think Murph would be doing whatever needed to be done to be in the best possible state of readiness to serve. I don’t think Murph would do “Murph” right before going out and sweeping for insurgents (it might slow him down or interfere with life saving or life taking).
    That said, it’s an honor to serve as a guy who holds a watch and yells at those that serve us. On days like today when I find myself complaining about the slow service at Murphy’s Deli or getting mad about how they put onions on my stuff when I explicitly said “No Onions, please”, it reminds me that there’s a guy or girl somewhere, dug into a dirt hole or maybe driving a vehicle… he’s just hoping that he won’t be blown up in the next 20 seconds so he can talk to his kids at least one more time… He does this, and so I can have a life where getting onions on my stuff can be the low point of my day (and I actually don’t even hate onions that much).
    Americans are spoiled rotten by our military. Thank you, all those of you that serve. Find the address of someone who is serving and send them a care package!

  • Craig

    Thank you to our DCF vets! You’re a large part of the reason why we’re open and doing this crazy sh*t.

  • Shannon Stornetta

    If anyone is interested in putting together a care package- let me know. I have the “mailing addresses” for several deployed locations that would love getting stuff from back home. Ps- it doesn’t have to be fancy- even cards mean a lot more than you’d think. I

  • Shannon Stornetta

    By the way- I’ve been told that Balad Air Base (in Iraq… where the main theater hospital is)… has Balad Crossfit. I bet they’d really appreciate something from us… I see if I can get an addres/ POC for them.

  • Stavros @ Diablo CrossFit

    I’m at work…still. Finishing a 48, coming home tomorrow morning, woo hoo!

    Anyways, did the 5X5 Back Squat progression, with the newbie WOD as the warm-up.

    5X5 Back Squats;

    Pretty happy with those numbers, my last 345# squat was my best, not quite A$$ to Ankles, but definitely a legal squat. My hamstrings are tight, time to stretch!

  • Shannon Stornetta

    1:00:28 Murph w/ the vest- what a great way to honor my fellow vets 🙂

  • Jeremy Jones

    44:12 Rx’ed.

    Hill ran each lap for the first mile. 6 flat laps for the second.

    Travis did a full Murph sans vest in 59:59

    Travmeister is becoming and ANIMAL!


  • Stavros @ Diablo CrossFit

    Yes!!! Travis way to go brother…thats F’ing awesome. Strong work everyone. See everyone tomorrow.

  • Travis

    Man what a rough one… could barely walk up the stairs when I got home.