Back to All Events


If it’s Memorial Day Weekend it’s time to do Murph.

We’ll be running the workout at 9am and then as usual, doing our cookout afterwards.


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*In a 20lb Vest

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.

Who: Anyone at DCF
What: Murph
When: May 27th at 9am
Where: DCF
Why: To honor true American heroes and celebrate with friends.

Earlier Event: May 18
Nationals vs. Cubs 5/18 @ 7:15pm
Later Event: June 8
Flex on the Mall: June 8th