Join us for our next “Bring a Friend” community event at our 11th annual Memorial Murph Workout.
The doors will open at 7:45 a.m. on Monday, May 29. We’ll compete in the Murph with the first heat beginning at 8 a.m., and two more heats following at 8:30 and 9.
This will be our second “Bring a Friend” event, so we encourage you to bring a friend to do the workout together, and then grab some coffee and waffles from the Black Iron Waffles food truck!
Order your T-shirt for the event!
Our online store will re-open for Spring in late April, so you’ll have the opportunity to purchase a Murph shirt for this event (new color for the 2023 version). We’ll also bring back our previous “Peace. Love. Fitness.” gear in adult and youth sizes if you missed last time or looking for some new colors.
Buy the Shirt = Get the Workout
The cost of the event is free with the purchase of the Murph shirt. If you miss the online store option we will have extra shirts for sale at the event.
What is the Murph?
The Murph is a Hero WOD in memory of Navy Lt. Michael Murphy who died in Afghanistan on June 28, 2005. This is completed each year on Memorial Day by CrossFitters, Navy Seals, and more.
The workout consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another one-mile run, all done consecutively.
“Murph is too hardcore for me!”
I will be honest with you, the Murph is a very challenging workout! Probably one of the reasons why it has had so much hype over the years. Most people, even those who work out a lot, shouldn’t do the prescribed version (Rx’d) of this workout.
Does that mean you shouldn’t come and do the workout? No! It is a great opportunity to work with our coaches and find the appropriate version of Murph so not only will you have a great workout, but you will successfully find your baseline of Murph and use it as a measuring stick for next year. The beauty of becoming fitter is not how well you crush the Murph this year, but how smart you train and improve for the next time you visit the Murph again.
We’re looking forward to this WOD on Memorial Day! Bring a friend and join us in Sioux Falls.