Memorial Day Murph! – Monday

Memorial Day classes:

Mohawk 8:30 & 9:30 am, then 4:30 & 5:30 pm 

West at 8:30 & 10:00 am, then 4:00 & 5:30 pm

All other classes are canceled for the Holiday. 

Join us for a special tribute workout to America’s fallen heroes. Don’t be intimidated by the full Murph. Many of you will be scaling it, doing half, quarter or partnering with a friend and splitting the work. It’s a great workout for everyone!

This workout helps us remember our troops. It’s tough, but it’s nothing compared to their sacrifice. To learn more about Murph and his story, please CLICK HERE. There have been many movies and documentaries about Murph. Check out “Murph the Protector” and “Lone Survivor.”

If you’d like to register and donate to his foundation, click here.

Murph was the first “Hero workout.” These Hero workouts are each named after and dedicated to a member of the military, law enforcement, or a first responder who lost their life in service to us and our country.

Monday’s WOD


For time:

  • Run 1 mile
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • Run 1 mile

The pull-ups, push-ups and squats can be broken up into sets. The most common and recommended way to break it up is 20 rounds of 5 pull-ups, 10 push-ups, 15 squats.

Please Note: We will have a Partner version (2 people split the work), a 1/2 Murph and 1/4 Murph version available for scaling!

Scaling Options

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