MURPH 2019


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.

The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had.


  • Friday 5/24 starting @ 5:30pm 

  • All Friday classes will be cancelled and we will only be doing this event


What if I can't make it?

  • We will be offering a make-up Murph on Saturday 5/25 @8:00am

  • RSVP HERE for make-up Murph

Memorial Day Weekend Schedule:

Friday (5/24)

  • No classes, MURPH heats start @ 5:30pm

Saturday (5/25)

  • MURPH Make-up @ 8:00am

  • Kids @ 9:30am

  • Teens @ 10:15am

  • Class Cancelled @ 11:00am

Sunday (5/26)

  • Class @ 9:00am

Memorial Day Monday (5/27)

  • Gym Closed  

How are we doing it @ CFC this year?

Cindy Style:

20 rounds 
5 Strict Pull-ups
10 Push-ups
15 Air Squats 

Movement Modifications:

  • You may use a single band (orange, red, blue or green) for the pull-ups.

  • You may do ring rows with your feet to a plate. 

  • You may elevate your hands to a box for the push-ups. 

  • You may squat to a ball, elevated ball or box for the squats to keep your range of motion safe and consistent. 

Movement Substitutions:

  • Bike 3 miles instead of doing a 1 mile run 

  • Row 2,000m instead of doing a 1 mile run 

Workout Modifications:

  • You may cut all of the distance and reps in half.

    • 800m walk or run 

    • 50 Pull-ups, Banded Pull-ups or Ring Rows 

    • 100 Push-ups or Elevated Push-ups 

    • 150 Squats or Box Squats 

    • 800m walk or run 

What if I'm injured?

  • Email and we will come up with a personalized version of the workout for you so you may participate 

What if I'm scared?

  • Read Murph's story HERE for some perspective and realize that this isn't scary. 

  • This is just a workout. It's a very controlled and safe environment. 

How do I order my shirt?

We will not be doing custom CFC shirts this year for Murph. We want all of the money to go to the LT. Michael P. Murphy Memorial Scholarship Foundation. For that reason, we encourage you to purchase a shirt and register through the Murph Challenge website.

It is NOT mandatory that you buy a shirt in order to participate. We just want to give our athletes the option to donate and register officially. 

CLICK HERE to register officially and purchase your shirt. 

If you are just going to do the event, we will be releasing heat registrations in the near future! 


Our programming over the next 7 weeks is going to be slightly specialized to make sure that your body (and mind) are prepared to handle this workout. By the time Murph is here, you should be fully prepared and aware of what modifications you're going to do for the workout.