Memorial Day Options
8am with us or Open up your App for the Virtual Workout.
On Memorial Day we want to pay tribute to our fallen soldiers. We will do a workout called The Murph A Fallen Soldier. If you ever watched the move “Lone Survivor” Lt. Michael Murph was one of the fallen soldiers. I have put a video below to watch
Options for the workout: Lt Murph wore a 20lbs vest during this workout so if you have a weighted vest, bring it.
Option #1 – Modified
Start with a ½ mile Start with 1 mile
Then 10 Rounds of: 5 equalizer pull ups/row , 10 Push ups & 15 Air Squats
finish with another ½ mile
Option #2 Rxd (as prescribed)
Start with 1 mile
Then 20 rounds: 5 equalizer pull ups, 10 Pushups & 15 Air Squats
Finish with 1 mile
We will also have a few weighted vests as well for anyone who wants to do it like Lt Murphy did it.
The Story Behind “Murph”
Lt. Michael P. Murphy was a Navy SEAL and true American hero.
On June 28, 2005, during a mission in Afghanistan known as Operation Red Wings, Murphy and his four-man SEAL team were ambushed by a large enemy force. In the face of overwhelming odds, Lt. Murphy deliberately exposed himself to enemy fire in order to get a clear signal and call for help—knowing full well it could cost him his life.
He was shot multiple times but completed the call. That selfless act ultimately saved the life of one of his teammates and earned Lt. Murphy the Medal of Honor, the highest military decoration in the United States.
Lt. Murphy was known for doing a workout he called “Body Armor”:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
(All while wearing a 20 lb. vest or body armor)
After his passing, the CrossFit and military communities renamed the workout “Murph” in his honor.
Now, every Memorial Day, thousands around the world perform the “Murph” workout—not as just fitness, but as a tribute to sacrifice, courage, and the spirit of never quitting.
💥 Whether you’re scaling or going full weight vest, remember: this isn’t just a workout. It’s a way to honor a man who gave everything.
“Greater love has no one than this: to lay down one’s life for one’s friends.” – John 15:13
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