WHAT'S MURPH?

Murph is what we call a Hero WOD (Workout Of the Day), we do it around memorial day to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005. He was 29-years-old. 

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WHAT'S THE WORKOUT?

 

"MURPH"

1-mile run

100 pull-ups

200 push-ups

300 air squats

1-mile run

 

If you are a little worried about the workout and have never done it before, we must mention that most athletes have fun with it by doing a modified version like the following:

• Partner version, share reps with a friend/partner

• Do half of the volume (800m run, 50 pull-ups, 100 push-ups, 150 squats, 800m run)

• Do a quarter of the volume (400m run, 25 pull-ups, 50 push-ups, 75 air squats, 400m run)

• Break it up, you don't have to do all 100 pull-ups in a row, go back an forth between movements

• and many more options...

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Last year, we had an incredible turnout with 85 athletes completing Murph. This year, our goal is to surpass that with 100+ athletes! And here's the fun part: if we reach our goal of 100 athletes participating, your coaches will take on the challenge of 100 VESTED burpees. 

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Don't forget to wear your best red, white, and blue attire to show your patriotic spirit!

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During the evening class times, we'll be firing up the grill for a BBQ featuring burgers and hot dogs. It'll be a great opportunity to hang out, play some cornhole, and cheer on everyone as they push through their last-mile run.

So grab your friends and family, and join us as we come together to honor Murph and ALL veterans. Let's make this Memorial Day Weekend one to remember!