Memorial Day “Murph” WOD

on Monday May 30th, 2022

Each year on Memorial Day, First City CrossFit honors the memory of those who have made the ultimate sacrifice defending our country and our freedom. In honor of their sacrifice we do the workout “Murph”.

This event is open to the public. Sign-up in advance is required for ALL athletes wishing to participate. Everyone is encouraged to scale appropriately. See below for details on how to sign up.

Workouts will start at 9am & 10:30am.

First City CrossFit will not have weight vests.  Athletes wishing to complete the workout with a weight vest must bring their own.

Existing First City athletes

First City Crossfit member athletes must reserve a spot in the workout using the Plan2Play app our by logging into

Active-Duty Military and Veterans

All active-duty military and veterans are welcome to workout for free, but are required to sign up in advance. Thank you for your service. Please sign up in advance by clicking here.

General Public

All athletes who are not active-duty military or current members must sign-up in advance by clicking here. There will be a $25 drop-in fee. All drop-in fees for the day will be donated to the Lt. Michael P. Murphy Scholarship Fund.

Donating and Getting a T-shirt

If you would like to officially sign up for the Murph Challenge, make a donation to the Lt. Michael P. Murphy Scholarship Fund, and get a Murph t-shirt or tank top, you can do so by going to Signing up using this link does NOT mean that you do not have to sign up using the links above.


We will be providing coffee, juice, pastries, and fruit in addition to the water from the FloWater purification units.  Everyone is welcome to bring something to share.


In memory of 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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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