18th Annual Memorial Day Murph

Workout of the Day

“Murph”

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.
If you’ve got a 14/20-lb vest or body armor, wear it.

Expand to see scaling options

Volume Modifications
This simply means decreasing the total number of reps or the distance on the run. A common sub would be to do 3/4 of the volume on the calisthenics or 2/3 distance on each of the mile runs. You can decrease volume across the board, or only on the movements that you struggle most with.

Movement Modifications
If any movement is outside of your ability to perform, even with decreased volume we can easily modify the exercise. Push-Ups can be taken from the knees or elevated, pull-ups can be ring rows or banded and the run can be subbed for a row if needed as well.

Sequence Modifications
Finally, perhaps it’s just the muscular stamina that will catch up to you. For example if Push-Ups are the hardest part of this workout, you can perform 20 rounds of:5 Push-Ups, 5 Pull-Ups, 5 Push-Ups, 15 squats to break up the push-ups into two sets of five.

B. Intermediate

For Time
1-mile Run
-then-
10 Rounds of:
5 Push-Ups
5 Pull-Ups
5 Push-Ups
15 Air Squats
-then-
1-mile Run

Start the second run no later than 30:00
This variation cuts the calisthenics volume in half.
It also provides a suggested partitioning of the reps. If your push-ups are very strong, consider 10 rounds x 5 pull ups, 10 push ups, 15 squats instead to decrease transition time.

C. Beginner

For Time
800m Run
-then-
10 Rounds of:
5 Ring Rows
10 Push-Ups (from knees or box elevated)
15 Air Squats
-then-
800m Run

Start the second run no later than 25:00
This variation halves the total running volume, halves the calisthenic reps, and utilizes more foundational scales for the upper body movements.

Notes
It’s going to be an epic day with nearly 200😱 people performing Memorial Day Murph! This workout will make you dig deep to get through it, but the bright side is you’ll be surrounded by a community of people who also believe in working hard and supporting each other. Believe in yourself and good luck!

EVENT LOGISTICS

Gym Hours: Open from 7:30am to ~1:00pm
Murph Heats: Every 30 minutes from 8:00am to 11:00am, alternating between 597 and 608
Warm-Ups: DIY — arrive early enough to be ready at your heat time
Briefing: Each heat starts with a quick whiteboard brief and Q&A
Weighted Vests: Very limited supply, first-come, first-served — if you don’t own one expect not to perform the workout in it
Family & Dogs: Welcome — please supervise children and pets so they don’t interfere with the workout
Food: Served starting at 10:00am
- We’re providing meats (including vegan options), bread, condiments, utensils, water, beer, and seltzer
- Members should bring a side (fruit, chips, desserts, etc.)
- Share what you’re bringing [here]
Clean-Up Help: Yes please! Ask the front desk how you can lend a hand

CrossFit Group Class Programming Template (WK3/8)

About Murph and our benefactor K9s for Warriors

Memorial Day recognizes the human cost of war. We perform this workout to reflect upon the realities and ultimate sacrifices service members have made while serving in the United States Armed Forces. For some additional context about this event check out these reflections about Memorial Day Murph from CFSBK coaching alumni Noah Abbott as well as the video below.

This workout is dedicated to United States Navy Lieutenant Michael Murphy who perished in 2005 during combat in Afghanistan. Michael Murphy was posthumously awarded the medal of honor and purple heart for his service. He was also CrossFitter who created this workout which he originally called “Body Armor” because he would perform it with his body armor vest that would be worn during deployment. This workout was later renamed “Murph” in his honor and is performed all over the country and beyond on Memorial Day.

Murph is a free event and we request that members make a donation on behalf of team CFSBK to K9s for Warriors which trains service dogs for veterans suffering from PTSD.