Free C&K MURPH Training Plan Conquer ‘Murph’ this Memorial Day with C&K free 6-week prep program. Late start? Today is better than never. Link to Murph Prep Program in @caffeineandkilos bio for free. Apparel – a portion of all profits goes directly to the LT. Michael P. Murphy Foundation. Thanks, @outsiderscrossfit Sparks, MD. They are preparing for Murph as well. Hope to see you at the box on Memorial Day to honor Lieutenant Michael Murphy, a Navy SEAL who died in 2005. 1-mile Run 100 Pull-ups 200 Push-ups 300 Air squats 1-mile Run *wearing a weighted vest. #murph #murphchallenge #caffeineandkilos