Celebrate Memorial Day on Monday, May 27 and honor our nation’s fallen by completing the hero workout “Murph”. The Murph workout is a Memorial Day tradition for many CrossFit gyms. The grueling workout honors Navy Lieutenant Michael Murphy who was killed while serving in Afghanistan in 2005. Register now online by clicking here.

For time

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

*Partition pull-ups, push-ups, & squats as needed. Start and finish with a mile run. If you have a 20-pound vest or body armor, wear it.

We will have a limited amount of weight vest available, but you are welcome to bring your own if you have one. There will be scaled options of the workout, including a half Murph, team Murph, or modified version of the full Murph.

Participants may sign up for one of three heat times: 8:00 am, 8:45 am, or 9:30 am. Plan on arriving at least 15 minutes ahead of your heat start time in order to warm up and complete a waiver if you’ve never worked out with us before.

Space in each heat is limited. Reserve your spot by registering today. Cost is $30 and includes this year’s Murph t-shirt or tank top. A portion of the proceeds will be donated to the LT. Michael P. Murphy Memorial Scholarship Foundation. This event is open to non-members, but they will also need to register and pay online to secure a spot.

From CrossFit.com: 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.

Here’s this week’s workouts…