MEMORIAL DAY MURPH

We very much love the traditions of CrossFit and probably the most dear is  Memorial Day Murph. This event reverently commemorates the memory of Michael Murphy through the heroic workout named after him, “Murph.” 

We do this in his memory we have an amazing community workout, following it up with potluck-style community celebration (you can sign up for food contributions here) on Memorial Day.

Michael Murphy’s courageous story unfolds on the battlefield of Afghanistan in April 2005. During a pivotal mission, which later inspired the film “Lone Survivor,” Murphy heroically sacrificed his life while striving to secure higher ground for a distress call. Despite sustaining grave injuries, he persevered, ensuring the call for aid was made. Alongside Murphy, Matthew Axelson and Danny Dietz also made the ultimate sacrifice, while Marcus Luttrell narrowly escaped, owing much to Murphy’s decisive action. We honor Murphy’s bravery with the enduring challenge of the “Murph” workout:

“MURPH”

1 MILE RUN

100 PULL-UPS

200 PUSH-UPS

300 AIR SQUATS

1 MILE RUN

Ensuring safety remains our utmost priority for all participants. To optimize both performance and safety, we emphasize the importance of executing each movement with a full range of motion. Shortened movements can strain muscles, ligaments, and joints, posing significant risks.

During push-ups, we kindly request the use of yoga or grey mats to maintain cleanliness between participants. Additionally, for the second-mile run, we encourage all athletes to commence before the 48-minute mark to align with the workout’s intended stimulus.

While “Murph” presents a formidable challenge, numerous scaling options empower participants to tailor the workout to their abilities:

• Breaking down reps into manageable sets, such as 5 pull-ups, 10 push-ups, and 15 air squats for 20 rounds.
• Adapting push-ups by further subdividing sets, like 5 push-ups, 5 pull-ups, 5 push-ups, and 15 air squats for 20 rounds.
• Exploring “Team Murph,” allowing participants to divide the workload among friends or designated partners.
• Opting for “Half Murph” with reduced runs and rep counts while still emphasizing smaller sets.
• Employing an AMRAP (As Many Rounds As Possible) approach within a specified time frame, combining runs with intervals of exercise.

If you have any questions, just talk to us or any coach.

As we finalize event logistics, here are key details to note:

• Multiple heats of 25 athletes each will be accommodated.
• Reservation via Wodify is mandatory, with adherence to allocated heat times.
• In “Partner Murph,” each partner registers individually.
• Alternative pull-up options will be available for “Outside Murph,” including barbell rows or sit-ups.
• Hydration is paramount; begin hydrating early to prepare adequately.
• Self-paced warm-up routines are essential; coaches will assist in tailoring plans.
• The event commences promptly at 9:00 am on Memorial Day (Monday, May 31st), featuring the National Anthem, welcome addresses, and standards review.
• Following the workout, a delightful potluck-style gathering awaits, fostering community spirit and camaraderie.

We are committed to ensuring a safe, respectful, and inclusive Memorial Day celebration, honoring the essence of remembrance, camaraderie, and resilience.