Tamalpais CrossFit WOD May 25 2026

Classes are at 7:00am, 8:15am and 9:30am with a pot-luck brunch to follow- hope to see you there!

Today we perform “Murph.” This workout is all about showing solidarity with the community and those families whose loved ones have laid down their lives in service of their country. Get outside the comfort zone and embrace the challenge!

We will have many options for you today, Half Murph, Mini Murph, Partner Murph, don’t be scared!!
“Murph”
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 20/14.

We will have many options for you today, Half Murph, Mini Murph, Partner Murph, don’t be scared!!

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005.

A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (“050818”), where the post said “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.”

MOBILITY- 3-5 minutes of easy cardio
2 Sets
1:00 Barbell Forearm Stretch
1:00 Couch Stretch
1:00 Wall Jefferson Curl

Optional Accessory: 2-3 sets
30 Weighted Boxer Twists @ RPE 5-6/10
50ft Offset Overhead Farmer Carry (left overhead/right farmer hold)
50ft Offset Overhead Farmer Carry (right overhead/left farmer hold)
-rest 1:00-1:30 between sets-