It’s almost Memorial Day again, which means it’s time for our annual “Murph” workout.
If you have time, please check out The Murph Challenge to register and donate towards a good cause. FORGED raises money for the LT Michael P. Murphy Memorial Scholarship Foundation and last year they were able to raise $250,000. You can read more at the website: Murph is more than just a workout.
For Memorial Day, we’re going to repeat what we did last year by doing Midnight Murph. We will only have one class on Memorial Day and it was be at midnight, 0000hrs, balls, etc. This is Sunday into Monday at midnight. We’re kicking off Memorial Day with a bang! To avoid any confusion like last year (mainly just Raleigh who thought to show up 24 hours late), the midnight class is on the schedule! Register for it! All skill levels are welcome, regardless if you do CrossFit or Sweatshop you can come workout! Bring some beer and food for afterwards if you’re interested! Come work out, drink some beer, go back to bed, wake up around noon and enjoy your Memorial Day with a cookout or whatever with your friends and family! We will reopen with our regular schedule on Tuesday. Midnight Murph is our only offering on Monday.
“Murph”
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
We can scale to your ability. Full RX involves wearing a 20# weight vest or body armor and going thru the workout like a chipper: mile run, then all the pull ups, then all the push ups, then the squats, then the final run. From there we can scale down and let you partition up the pull ups, push ups, and air squats, with a mile run on both ends. You do not have to wear a weight vest. You could also do “Half Murph”, half mine run, 50 pull ups, 100 push ups, 150 air squats, half mile run. Endless possibilities!