Murph - Sun. May 25, 2025

MURPH

HEAT ONE AT 11AM

HEAT TWO AT 11:20AM

IF YOU HAVE NOT REGISTERED FOR A HEAT NBD! JUST SHOW UP FOR ONE!

ELLIE WEARS A SIZE 3S AND SOON 4S DIAPER IF YOU WOULD LIKE TO DONATE DIAPERS.

You can also donate below or bring cash/ card to the gym to help support Ellie's future without her mother.

https://www.gofundme.com/f/support-eleanors-future-without-her-mother/cl/s?lang=en_US&utm_campaign=fp_sharesheet&utm_medium=customer&utm_source=copy_link&attribution_id=sl%3A4470e9ac-499e-43aa-9e77-91f15ca58d65

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