It’s that time of year again! Summer is peaking at us from around the corner which means sunshine, heat, barbecues, and of course Memorial Day Murph.

Memorial Day Murph is a workout event we like to complete every year to honor all the brave service men and women who have lost their lives defending our freedoms. What is is? Well it starts with a one mile run, then 100 pull ups, 200 push ups, 300 squats, and closes out with another mile run. Oh and if you have a 20 lb vest or body armor feel free to wear it.

Where did this idea come from?? The event was designed in memory of Lt. Michael Murphy who died on June 28, 2005 in Afghanistan. Over the years it has grown into such a movement and well known event that you can walk into just about any CrossFit gym across the country and ask how Murph went that year and they will know exactly how to answer you.

The workout is tough by design but I can promise that anyone can and does do it. Each movement is scalable either by the length of distance/reps or by modality. We’ve had members row/bike instead of run, perform jumping jacks as opposed to push ups, ring rows instead of pull ups, etc. I promise you that the workout can be scaled to any individual ability. Murph is an all inclusive event just like the workout.

Imagine the gratifying feeling you will have running a mile through the neighborhoods of Harbor East and Fells Point along the water then returning to the gym to complete your pull-ups, push-ups, and squats before finishing out one more mile along the water with the wind at your back as you return to the gym for high fives, burgers, and a drink!

If you have any questions about Murph, want to get your best time ever on it, or are thinking about doing it for the first time this Memorial day just drop us a message and we’ll be happy to help any way that we can.