Memorial Day Murph 2016

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photo courtesy of CFIL member Aaron McGee



Join us for our 2nd Annual Memorial Day “Murph” WOD on Monday, May 30th! *RAIN OR SHINE*

Come on out for a great workout and celebration to remember those who have given their lives while serving in our armed forces.

Drop-ins are welcome ($20 or buy a shirt), please arrive early to fill out a waiver or email us ( beforehand so we can email it to you. 


Start Time: 9AM warm-up and briefing, 9:30AM start

After-Party Pig Roast & Potluck: Our own Kira Antell and Co. will be starting a pig roast at 4 am, so bring a dish to share and join us for a potluck BBQ to follow the workout! BYOB per usual. A moonbounce and other kids’ activities are on tap, so feel free to come on by for the after party (est. 10:30AM) even if you can’t make the WOD.

Shirts: Pre-ordered MURPH and new CFIL shirts are in, pick them up from any coach at the gym! Extra CFIL shirts are available for purchase ($20 each).

What to Wear: Shoes you are comfortable running 2 miles in, grips for your hands (if you use them), maybe a change of clothes! This workout (including the runs) will be taking place RAIN OR SHINE.

The Workout:

Our CrossFit community here in the U.S. symbolically performs the hero workout, “Murph,” on Memorial Day, in honor of the great sacrifice given by our service men and women. This particular workout is named in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. The story of Lt. Murphy and his Navy SEAL team was chronicled in the book and feature film “Lone Survivor.” The workout named in his honor was one of his favorites and he’d named it “Body Armor” (as such, weighted vests/body armor are encouraged to be worn).

“Murph” is (for time):

1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

Pull-ups, push-ups, and air squats are partitioned as desired (the most popular method is 20 rounds of 5 pull-ups, 10 push-ups, 15 air squats)


Although this workout — as are all hero WODs — is meant to be extremely challenging, it’s also important to recognize that this particular workout includes a LOT of volume, particularly in the shoulders — more volume than most of our athletes are prepared to handle on a given day. At CrossFit Inner Loop, we have always stressed safety and intention in our programming in order to avoid injury, overuse, and other serious health concerns. We highly encourage those wishing to perform it solo to talk to a coach first if you’ve never done it on your own before.

For the rest of you, plan to perform this workout with a partner (or two)! It will still be a lot of volume and you’ll still get a great workout – we promise!

As a partner workout, we suggest this be performed as follows:

  • Start with a 1 mile run (both partners) (scale to 800m if needed)
  • Once both partners have finished the run, begin completing the meat of the workout as rounds of “Cindy” (5 pull-ups, 10 push-ups, 15 air squats) with one person working at a time, alternating with each movement (e.g. Partner 1 does 5 pull-ups then Partner 2 does 5 pull-ups, Partner 1 does 10 push-ups then Partner 2 does 10 push-ups, etc…)***
  • Do this for 10 rounds, and each person will have done 50 pull-ups, 100 push-ups, and 150 air squats (half the amount that the workout prescribes)
  • Finish with a 1 mile run (both partners) (scale as needed)
  • Clock stops when both partners finish the run

***All movements may also be scaled individually as appropriate! Plenty of coaches will be on-hand to help you determine how best to scale for your needs. In summary: don’t let the workout as prescribed intimidate you into not participating! It is scaleable just as any regular WOD we do. 

Categories: WOD

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