Fri. May 23, 2025

MURPH & BBQ THIS SUNDAY MAY 25TH

HEAT SHEET UP AT THE GYM! HEAT ONE ARRIVE AT 11AM & HEAT TWO ARRIVE AT 11:20AM PLEASE SIGN UP AT THE GYM!

8min Ladder

2-4-6-8-10…

Deadlift (225/155)

Strict Handstand Push-Ups

20-40-60-80-100…

Double Unders

3-4rds NFT

15-20 Plate Lateral Raise

14 Bicep Curls

What is MURPH?

Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.

Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.

Murph will challenge you and will test your endurance, strength, and mental fortitude. 

MURPH RX'D

For time:

1-mile run

100 pull-ups

200 push-ups

300 air squats

1-mile run

• Partition the pull-ups, push-ups, and squats as needed. Example: 20rds of 5pull-ups, 10pushups, 15airsquats

• If you’ve got a 14/20-lb vest or body armor, wear it. But not mandatory!

MURPH BEGINNER

For time:

800-meter run

Then, 10 rounds of:

5 ring rows

10 push-ups (from knees or with hands elevated on a box)

15 air squats

Then, 800-meter run

GYM WILL BE CLOSED

MEMORIAL DAY MONDAY MAY 26TH