Garage CrossFit Workout Plan 5.26-6.1

I hope everyone is having a great Memorial Day Weekend–and for those of you celebrating the memory of a loved one today, my heart + prayers go out to you on this special day.

Yesterday my husband and I did the traditional Memorial Day Murph workout!

“The “Murph” is 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.”


It was a tough workout–especially in the 100 degree weather here in South GA, so, I will be taking it easy with a hot yoga flow + meditation today. I am leading a meditation on my next yoga teacher training weekend so I am trying to incorporate more guided meditations into my routine!


Let’s talk about Friday’s workout. EMOM stands for every minute on the minute. So for this workout, start a 10 minute timer + at the top of each minute you will do each of the movements listed. If you do them within 20 seconds then you will have 40 seconds to rest before the next round starts. After the 10 minutes is complete, finish with a quick 3-mile Assault Air Bike ride.

As usual, let me know if you have any questions + be sure to tag me if you try any of the workouts 🙂 Also, stay tuned for video coming soon for the booty band workout!

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