Mark your calendars! Join us on Monday, May 30 for Memorial Day Murph.

Schedule

Doors open 7:30am
National Anthem 7:55am
Heat 1 8:00am
Heat 2 9:00am

You will have 60 mins. to complete the workout. If you’re not finished within the allotted time, you can continue working but the clock will be reset for the next heat. Please plan accordingly.

When should I get there?

Please arrive before your heat start time with enough time to warm up and be ready to go. Your scheduled heat time is when we say, “3-2-1-Go!”

Please note, due to the number of people in each heat, individuals warming up for the second heat will most likely NOT be able to get on the pull-up bar during their warm-up.

What is Murph?

“Murph” For time

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Men wear a 20-lb. vest, women wear a 14-lb. vest if you have it.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Why do we do it?

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Check your ego at the door! This workout is not about you. It’s about honoring the life of a fallen soldier, paying respects and supporting each other! Don’t get it twisted. Be mindful of the people working around you and just be flexible as there is usually a big group.

What if I need help with scaling options and warm-up or need a pep talk?

As always, our coaches are here to help and will be around and available to chat. We’ll also have a suggested warm-up written on the board.