2025 "Memorial Day Murph"

Join us on May 26th for a tribute to Lt. Michael P. Murphy during our annual Memorial Day Murph Hero WOD.

All members are welcome to participate in the workout. We will have "Murph Prep" leading up to the event to help everyone feel more prepared for the workout as well as "levels" and options to do so in a team format as this is a pretty tough workout. If you have less than 3 months experience at a CrossFit affiliate talk with a coach about how to scale.

WHAT:
“Murph”
Complete the following for time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Options include doing 1/2 or a 1/4 of the above, to break up the pullups, pushups, and squats into Rounds instead of straight through.

The workout can be done in pairs, scaled, as teams, etc. so long as it’s completed within 60 minutes or less. We will have heats to ensure we are not tackling each other. We will also have versions from Health to Sport for CrossFit and Function members!

WHEN:
8am to whenever! Memorial Day, May 26th

WHY:
Every Memorial Day, many CrossFit affiliates honor Lt. Murphy, who was awarded the military’s highest recognition — the Congressional Medal of Honor — for his courage during Operation Red Wing, in which he lost his life. These actions captivated the country while represented in the book and subsequent movie, Lone Survivor. Lt. Murphy used to complete the above workout alone on a nearly weekly basis during his time as a US Navy SEAL. Then, he nicknamed his favorite workout “Body Armor,” with the hope that it would keep him safe in battle.

HOW:
Sign up for a heat AND a potluck item here:
http://bit.ly/bcfmurphheats

AFTER PARTY:
Breakfast, brunch items! Mimosas, bacon, etc!

Also check out other Entertainment events in Wauwatosa.