Murph 2026
Memorial Day Murph Hero workout, honoring Lt. Michael Murphy who died in combat, will be at east gym from 8am-Noon Monday, May 25th.
Show up anytime you’d like and get started.
West gym will be closed. Don’t start after 11 if you can’t be done by Noon.
100 Pullups
200 Pushups
300 Air Squats
Run 1 Mile
For those that have never done Murph before, we recommend this order of progression to help keep you and your body safe:
Beginner/Novice = Ring Rows and Knee Pushups, split reps with a partner or group
Scaled = Ring Rows+Pullups, Pushups, possibly split with partner
Intermediate = Partition Pullups, Pushups and Squats into 20 rounds of 5 Pullups, 10 Pushups, 15 Air Squats – with no vest
Intermediate+ = Complete the workout in order as written with no vest
Rx = Partition Pullups, Pushups and Squats into 20 rounds of 5 Pullups, 10 Pushups, 15 Air Squats with a 20/14lb vest
Rx, as performed by Lt. Michael Murphy = Complete the workout in order as written with a 20/14lb vest
*Only wear a vest for this workout if you’ve been training with a vest for our Murph prep workouts!
There are 8 past classes
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