DFC CrossFit – CrossFit
A: Quarter Murph (Time)
Complete the following for TIME:
Run 400m
25 Pull-ups
50 Push-ups
75 Air Squats
Run 400m
B: Half Murph (Time)
Complete the following for TIME:
Run 800m
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800m
*Partition the reps as needed, but start and end with the run.
C: Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Rx =
20/14# Vest
Partition the reps as needed, but start and end with the run.