Every Memorial Day, CrossFit athletes, veterans, and supporters nationwide remember those lives lost in the line of duty by completing CrossFit Hero WOD (Workout of the Day) Murph honoring Navy Lt. Michael Murphy who died in Afghanistan on June 28, 2005. This workout was one of Murphy’s favorites. He had named it “Body Armor.” It was later renamed “Murph” in his honor.

The WOD:

1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1-mile run *in a 20 lb weight vest or body armor

Murph Training Program:

U.S. Army Officer and 2x CrossFit Games athlete Chandler Smith is joining Eagle Nation as we honor and remember the fallen by taking on the Murph this year. To help you prepare to tackle this challenging workout, Chandler has developed an exclusive Murph training plan just for Team RWB members of all abilities!

Download the Team RWB App, toggle off of ‘my chapter,’ and highlight ‘virtual events’ to RSVP to each day’s daily workout. Click here for a visual demonstration on accessing virtual challenges in the app. You’ll receive a reminder notification to get after it and check-in once you’ve completed the training plan for the day! If you need additional accountability, you can opt-in to a daily email which will bring training content directly to your inbox to help keep your Eagle Fire stoked when things get tough.

For the planners our there, we’ve created a downloadable training calendar just for you! Hang it in your home gym, on the fridge, or anywhere you’d like to remind yourself of the goal ahead. Don’t forget to click the button below and sign up to receive daily inspiration in your email inbox!

 

 

 

 

 

 

DOWNLOAD THE TRAINING PLAN

SIGN UP FOR INSPIRATION

 

The World Record:

To sweeten the deal, 6x OCR World Champion Hunter McIntyre is taking on the world record time to raise funds in support of the Team RWB mission. Love the training plan we’ve provided and want to provide future opportunities for Team RWB veterans like this one? Let Hunter and Team RWB veterans know you’ve got their back by donating to Team RWB using the button below.

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