This year will be our 18th annual Memorial Day “Murph” event! As always, we’ll be running heats of this workout all morning with the CFSBK community. There will be grilling, a potluck, some games, good times and a hard workout. Sign up for heats of the will go out soon as well as calls for volunteers to help with the grill, set up or breakdown.
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.
Scaling: We will provide several modified versions of Murph which you can choose from to get a challenging but appropriate experience. While this workout will be challenging, the event is completely inclusive and everyone will be able to participate regardless of ability.
Who was “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.
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.
