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.
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.
Compare to May 24, 2025.
Memorial Day Weekend Schedule, Murph Challenge & Coach Celebration
Today, CFJ will host the annual Murph Challenge with a modified morning schedule. We will offer one class at 9:00 AM to allow all athletes ample time to complete this Hero WOD. Please note that the 8:00 AM class and Open Gym have been canceled for the day.
Following the Murph Challenge, we invite everyone to stay for a brunch and celebration honoring two of our longtime coaches, Dan and Shannon, as they retire from coaching at the end of May. Join us as we celebrate their dedication, leadership, and the incredible impact they have made on our community over the years.
We encourage everyone to bring a brunch dish to share, along with any beverages they would like to enjoy during the celebration.
We look forward to spending the morning with all of you!
Holiday Closure Notice
CF Jenks will be CLOSED on Monday, May 26, in observance of Memorial Day.
Murph (Friday)
Gabe and Max
20 rounds
34:39
Sam
41:57
Jason
1600 m row
10 rds of
10 pull-ups
20 push-ups
10 sit-ups
10 front squats w a 25 plate
4 k bike
48:59
Thanks to all who SERVE and big thanks to Dan and Shannon for many years of coaching and your friendship!
S’murf (sorta Murphish)
4K bike
15 rds of
5 pull-ups (alternated kipping & jumping ea rd)
10 push ups from knees
10 alt lunges
4K bike
49:11
Great to see everyone today.
Thanks Dan & Shan for all your hard work.
10 rounds 10,20,30
43:10
“Murph” Rx’d 20# vest
20 rounds of Cindy
42:08
9 mile run
“Murph” w 14# vest
Straight through for 100 pull-ups , 100 pushups
Then hit a wall-
100 pushups and 300 squats were partitioned in big sets (made up as I went)
6:59/7:40 miles
44:14
All with 14# vest
2025: 40:32 as Cindy
Previous all were straight through:
2024: 53:03
2023: pregnant partner with Jess
2022: 49:38 (pr)
2021: 52:39
Love you Shannon and Dan!!!!!
Murph no vest
20 rds of 5/5/15/5
46:26
“Murph” Rx’d 20# vest
20 rounds of 5-5-15-5
60:40
Murph w/ Vest
10-20-30 rep scheme
50:46
Over an hour. Couldn’t read the clock. Missed the group photo because I was that slow.
Hamstring grabbed half way through first run. Left lat got aggravated so went to ring rows. Walked final mile. Struggle bus. Just kept going.
“Murph” Rx’d 25# vest
20 rounds of Cindy
48:49
Thanks for everything Dan & Shannon! Love you guys!
“Murph”
With no vest
1st mile: 7:40
20 rounds of:
5 kipping throat to bar pull-ups
10 push-ups
15 air squats
2nd mile: 8:24
Unbroken
Time: 39:24
Murph w/14# vest
48:12
(20 Rounds of Cindy)
Thank you to all those who serve or have served!
Compare to:
2025: 48:07 w/vest
2024: 44:07 – no vest
2023- 45:03- no vest
2022- 46:20 (rounds of Cindy)- no vest
2021- 51:38 (did it straight through but in reverse order)- no vest
Did solo in the garage on Sunday 5/24
Murph w/20lb vest
20 rds Cindy
53:24
(*Ali ran second mile with me)
2026 – 59:45 no vest, straight through
2025- 69:42 no vest, straight through
2024 – 59:06 no vest, straight through
2023 – 74:00 no vest ( i think I went straight through, but I cannot remember)
“Murph” Rx’d 20# vest
20 rounds of Cindy
47:XX