Friday 120518


Bench Press

8 x 3 @ 65% 1RM

Rest no more than :45 between sets


Complete 5 rounds for time:

5 Weighted push-ups, 45#/25#

150m sprint

5 Bar muscle-uops

150m sprint

Photo Mar 11, 9 37 25 AM
Wendy T with a huge kip!

Monday May 28th is Memorial Day and once again we'll be particpating in Memorial Day Murph! Once again we'll honor Lt. Michael Murphy and all of those who have given their all for us. If you plan on participating on Memorial Day, please register at the site above. The cost is $35 and you get a shirt, which this year is brought to you by Forged which is awesome!

Below is a little info from their website. See you on Memorial Day morning!

WHO CAN PARTICIPATE: Anyone. You don't have to be a Navy SEAL (it just helps…)

WHAT IS MDM: A yearly Memorial Day Fundraiser based on a workout called "Murph" hosted at venues all over the country

WHEN: It is meant to be done on Memorial Day, however, can be done anytime the week before or after.

WHERE: Wherever you live. Many Crossfit gyms are hosting events, but it can be done anywhere you can run, do pull-ups, push-ups and squats.

WHY: To honor fallen military members with our pain and sweat, (some tears and blood too I'm sure), and to raise money for charities supporting military causes.

HOW MUCH: Registration is $35, and includes an awesome event shirt made by FORGED clothing.

WHERE DOES THE MONEY GO: All profits go to the charities listed. We have ZERO paid staff and little overhead (shirts, shipping and some banking fees).

"Murph" consists of the following:

  • 1 Mile Run to start
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile run to finish

For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got body armor or a twenty pound vest, wear it.

There are many variations available, so anyone can do their own version of Murph. Do not be discouraged if you can’t do the entire workout (Not many can). The idea is to challenge yourself and do a little more a little faster every year.

About Us

We are a NOT FOR PROFIT organization looking to honor the memories of LT. Michael P. Murphy and all those who have given the ultimate sacrifice to protect our way of life. We have zero paid staff, and all financials will be made available to show where your hard-earned money is going.
Our Mission – Memorial Day Murph
To annually host a Memorial Day workout done to remember our fallen military members. The workout was a favorite of Navy SEAL and Medal of Honor recipient Michael Murphy, and is thus called “Murph”. Designed to attract a large number of participants and create a new Memorial Day tradition. It can be done within a week of Memorial Day and can be broken up to accommodate any fitness level, or set up into teams. It can be performed alone or part of a group, in a gym or track, or anywhere you can do pull-ups push-ups and run.
A Message from the Murphy Family
"We would like to extend our thanks to all who participated in the 2011 'Memorial Day Murph' named after our son Michael. 'Murph', which Michael originally dubbed Body Armor was a favorite workout of his. As a result of your generosity and participation, three (3) very worthy veterans charities benefited, including Michael's own tax exempt charity, the LT Michael P Murphy USN Memorial Scholarship Foundation. As a result of the funds raised by Memorial Day Murph, the Foundation endowed and funded a continuing scholarship in Michael's name at Penn State University, Michel's alma mater.

Memorial Day Murph 2012 will again be benefiting very worthy charities which assist veterans causes, therefore the Murphy family encourages your participation in this very worthy cause. Our family hopes that if this year's MDM is as successful as 2011, not only will the veterans charities benefit, but also the Murphy Foundation will endow and fund a scholarship through the Special Operations Warriors Foundation in Navy SEAL LT Michael P. Murphy's name. We urge your participation in this very worthy cause "Memorial Day Murph 2012' and thank you for supporting our warriors who lay everything on the line each and every day and deserve our support.

Daniel J. Murphy

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