Memorial Day Murph

Every year on Memorial Day we have done the hero workout “Murph”.
“Murph” is named after Lieutenant Michael Murphy, who was killed in
the mountains of Afghanistan on June 28th, 2005. You might know of the
story from the movie Lone Survivor.


The workout itself is:
For Time
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*You can Partition The Reps Of Pull-ups, Push-Ups And Air Squats As You Wish


We will be running “Murph” in two heats this year. The first heat will
start at 10am and the second heat at 11am. There are two sign-up
sheets by the bathroom next to the door. There is a sheet that
explains the different scaling options for the workout. Please mark
down what option you will be doing so we can get everything set up
before-hand. Also, depending on what heat you sign up for, please try
to get to the gym with enough time to get warmed up and set up. We
would like to try and get going right on time. Let us know if you have
any questions.