Workout of the Day
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty or fourteen pound vest, wear it! (weighted vests at the gym are very limited)
Notes
Over 130 CFSBKers will take on our 16th annual Memorial Day Murph event benefiting K9s for Warriors. We will review some scaling options but try to perform a version that will challenge you and take you about 45-60 minutes.
At your heat start time your coach will review the workout details, answer any questions and set you off. That means you need to DIY your warm-up and movement prep. Head over to the gym early to do what you need to in order to get your body ready for the workout.
ASSISTANCE
- Learn about Memorial Day Murph from CFSBK alumni Noah Abbott.
- Make a donation to K9s for Warriors to help train service dogs for veterans
- Enjoy some burgers, hot dogs and whatever sides you all bring with your fellow CFSBKers!
CrossFit Group Class Programming Template (WK5/9)
The past 15 years of “Murph” at CFSBK
2023 is our 16th year doing our annual Memorial Day Murph event! Take a trip down memory lane with one Murph photo from each year!
2019
2008 No photos, performed in Prospect Park
2007 No Murph yet!
This is so cool! So nice to see everyone doing Murph workout throughout the years!