Memorial Murph: Beginners Heat, New Shirt, Coffee, Raffle Prizes
Join us for our next “Bring a Friend” community event at our 12th annual Memorial Murph Workout.
The doors will open earlier this year at 7:00 a.m. on Monday, May 27. We’ll compete in the Murph with the first heat beginning at 7:30 a.m., and two more heats following at 8:15 and 9 (new Beginners Heat).
This will be our third “Bring a Friend” event, so we encourage you to bring a friend to do the workout together, and then grab some coffee and stick around for some coffee, LMNT, and great raffle prizes!
Pre-Order your T-shirt for the event!
This year we will be having a pre-order for the coveted Murph Shirt. There will be a pre-order special of 20% off. You will have the opportunity to purchase a Murph shirt for at event as well (new color for the 2024 version).
Buy the Shirt = Get the Workout
The cost of the event is free with the purchase of the Murph shirt. If you miss the pre-order 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. If you are still on the fence about Murph we have you covered this year…
Introducing our first ever “Beginners Heat”
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.
Great news! We will be having a “Beginners Heat”. This will be the best option for your friend you are bringing or if you are a current CPM member that doesn’t quite have pull-ups and push-ups in your wheelhouse yet.
We’re looking forward to this WOD on Memorial Day! Bring a friend and join us in Sioux Falls.
3 Week Murph atHome Program.
To best prepare for Murph we have a 3 week atHome program for you to start conditioning your pull-ups, push-ups, squats (and even running).
Download this 3-week calendar of programming and get yourself ready to rock on Memorial Day.
