Every year, as we get closer to Memorial Day, our focus starts to shift. You’ll see more pull-ups, more running, more volume… and that’s not by accident.
We’re preparing for Murph workout.
But this isn’t just another workout.
It’s Bigger Than Fitness
Murph is one of the most well-known Hero workouts in CrossFit, performed in honor of Michael P. Murphy, who gave his life serving our country.
The workout itself is simple:
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1 mile run
But what it represents? That’s where the meaning lives.
This is about sacrifice, service, and remembering why we have the freedom to do what we do every day.
Why We Prep for It
Murph is no joke—physically or mentally.
That’s why we don’t just show up on Memorial Day and “wing it.” We prepare.
Over the next several weeks, everything we do has purpose:
- Building pulling strength
- Improving push-up capacity
- Getting more comfortable with volume
- Practicing pacing strategies
- Increasing endurance
We scale. We modify. We meet you where you are.
Because Murph is for everyone—not just the fittest person in the room.
It’s About the Community
One of the most powerful parts of Murph isn’t the workout itself—it’s the atmosphere.
You’re not doing it alone.
You’re surrounded by people pushing, encouraging, and suffering right alongside you. There’s something different about that day. You feel it the moment you walk in.
It’s loud. It’s emotional. It’s meaningful.
And when you finish? It hits different.
Why You Should Be Part of It
You don’t have to be “ready.”
That’s the whole point of prepping—we get you there.
Whether it’s your first Murph or your fifth, whether you do the full workout, a partner version, or a scaled version… you’re part of something bigger.
You’re honoring a hero.
You’re challenging yourself.
You’re showing up for something that matters.
Start Now
Memorial Day will be here before you know it.
The best thing you can do? Start showing up now.
Trust the process. Lean into the training. And when the day comes—you’ll be more ready than you think.
And more importantly… you’ll understand why we do it.
