Our 4th annual Memorial Day Murph Challenge will take place on Monday, May 29th at 9:00 AM.

Each year, members of CrossFit Embark on a physical and mental journey to honor those Men and Women who have given the Ultimate Sacrafice serving our country.


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

We invite you to bring your friends and family out to the event to watch and participate. Don’t worry about the total volume of the workout. If you are new to CrossFit or have never done it before, we will have scaling options(1/4 or 1/2 Murph for example) for you. The workout can be done as a partner WOD as well.

T-Shirt/Tank Pre-Order

Facebook Event Link: https://www.facebook.com/events/117969862078710/
Event Registration: https://crossfitcomo.pushpress.com/open/event/49f86cc0fd26d7fb793a104d5afed371
T-Shirt/Tank Pre-Order: https://crossfitcomo.pushpress.com/open/preorder/preorder_c629ffe4414814

Get The Guide!

Download our guide, 6 Secrets to Fat Loss. As a bonus, get our 14 day meal plan and shopping guide absolutely FREE.

You have Successfully Subscribed!

%d bloggers like this: