CrossFit PPG – CrossFit
As Memorial Day approaches, we prepare to take on Murph, not just as a workout, but as a tribute. We do this to honor Lt. Michael P. Murphy, a Navy SEAL who made the ultimate sacrifice for our country in Afghanistan. His bravery and leadership inspired this workout, and each year, CrossFit communities worldwide come together to complete it in remembrance of him and all fallen heroes.
The Workout:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
(With or without a weighted vest – your choice!)
This isn’t just about fitness—it’s about grit, sacrifice, and remembering those who gave everything. Whether it’s your first Murph or your tenth, we encourage you to push yourself, scale as needed, and embrace the challenge with purpose.
Join us on Memorial Day to sweat, suffer, and honor the brave. Let’s show up strong, together. 💙❤️
#MemorialDayMurph #HonorTheirSacrifice #MurphChallenge #CrossFitPPG
Warm-up
A: Warm-up Option (No Measure)
Use this time to follow a coach led warmup or athletes choice.
Custom Metcon
B: Murph Prep (3 Rounds for reps)
Murph Prep Monday (3 Rounds for reps)
i. Complete as many rounds and reps as possible in 10 minutes of:
200m Run
15 Pull Ups
-Rest 5 Minutes-
ii. Complete as many rounds and reps as possible in 10 minutes of:
200m Run
20 Hand Release Push-Ups
-Rest 5 Minutes-
ii. Complete as many rounds and reps as possible in 10 minutes of:
200m Run
30 Air Squats to target
* Run = 20 Reps (1 rep every 10 meters)
*Sections ii & iii should be performed outside to minimize transitions
Rx+ ~ Wear a weighted vest