Memorial Day Murph 2018 Pre-Blast

Posted on Posted in Pre-Blasts
  • When: 05/28/2018
  • QIC: Jumanji


When: Memorial Day (May 28) @ 0700

Where: Poseidon (South Beach Park)

Popularized by CrossFit and perfected, in our humble opinion, by the F3 Faithful, the Murph Hero WOD (also known as Body Armor) is one of the signature beatdowns used to commemorate our fallen men and women in uniform each Memorial Day.

For the Jax Pax, this will be our fourth running of the Murph, and the first at the oh-so-versatile Poseidon AO, with its many instruments of tortur…ous fun.

The Thang of All Thangs

It ain’t complicated, just freaking hard.  For the full experience, complete the workout with a 20-lb. vest as a substitute for – you guessed it – body armor.  Break up the middle part however you like and do it at your own pace, the goal is completion in one hour.

  • 1-mile run
  • 100 pull-ups
  • 200 Merkins
  • 300 Squats
  • 1-mile run

For more background on Lt. Michael Murphy, after whom the Murph is named, see the link below.

The Story Behind “Murph”.



This is a great opportunity to test what you’re capable of when you’re on the clock and pushing your body to its limits.  It’s also a way for us as aspiring #HIMs to honor the sacrifice of those who have given their lives in service to our country.

See you in the gloom,




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