Michael Patrick “Murph” Murphy (May 7, 1976 – June 28, 2005) was a United States Navy Seal officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal and the Purple Heart. We do this workout every year in remembrance of him.
MEMORIAL DAY MURPH LOGISTICS AND HEAT TIMES
Memorial Day “Murph” is here!!! Heats times are at 9:50am, 10:30am, and 11:10am. Your assigned heat time and pull-up station is listed below and will also be on the whiteboard when you arrive tomorrow.
- Please show up 20-30 minutes before your heat to get warmed up (Gym will be open at 9:20am for 9:50am heat), an example warm-up will be written on the board
- Please check the board when you get in the gym to see which “station” you’re assigned to which is also listed below.
- Don’t forget we’ll be having a BBQ after the workout, where CFG will provide hot dogs, burgers, elk burgers, Good River IPA and Pilsners, water, Otter Pops, La Croix, and Capri Suns.
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Please bring a side dish for the BBQ!
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Workout Options:
“Murph” Rx’d
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile
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1/2 “Murph”
Run 1/2 Mile
50 Pull-Ups
100 Push-Ups
150 Air Squats
Run 1/2 Mile
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Partner “Murph”
Run 1 Mile (Together)
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile (Together)
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Strategy:
For the reps, partition them however you’d like.
We recommend either 20 rounds of “5 Pull-Ups, 10 Push-Ups, 15 Air Squats” or 10 rounds of “10 Pull-Ups, 20 Push-Ups, 30 Air Squats” for Murph Rx’d.
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Heat 1: 9:50am
- Chelsea & Elisabeth Carlo
- Jacob Carlo
- Tony Carlo
- Peter Ashley
- Brooke Null
- Brent Guetz
- George McCague
- Jamie Guetz
- Gavin Solari
- Matt Albrecht
- Ben Smiley
- Amy & Brian Flynn
- Molly Fritz and Anne Parker
- Dan Wonner
- Ryan Hanley
- Brianne Shaw
- Lanie & Troy
- Gil Cardenas
- Jerry Hughes
- Kris & Todd
- ____________________________
- Matt Coast
- Jake Leder
- Heidi Leder
- Liz Romonowski
- Eddie
- Amy Hernandez
- Jim Miller
- Stephen Parsons
- BLOCKED
- Martha Hughes
- BLOCKED
- Jim Olson
- Wendy Smith
- Muffy
- Tim Crumrine
- Cory Tickle
- ____________________________
- Temple & Conner
- Naomi
- Big Jim’s Friend
- Brandon Solari
- Dave Baesl
- Paul
- Jess Walker
Heat 2: 10:30am
- Emily Perry
- Jared Cordell
- Shawn Hallinan +1
- Shawn Hallinan
- Tessa Mauer
- Emma Pettibone & Audrey
- Darren Mauer
- Beth Bosworth
- Bekah
- Nathan G
- Josh Shaw
- Adrian Castro
- Matt Null
- Camilla Voll
- JT Putt
- Margeux (Jake’s GF)
- Leighanne Kent
- Travis Matzen
- Kevin Drury
- Heidi Matzen
- Shawn Hallinan +2
- CJ & Maria Horecky
- Jake Gram
- Jess & Oreo King
- BLOCKED
- Taylor Hunt
- William Kent
- ____________________________
- Matt Perry
- BLOCKED
- Zita Parsons
- BLOCKED
- Danny Mazur
- Jason Gietl
- Brady Stroup
- Jen Story
- Jami Weiss
- MK Civelli
- Gwen Stroup
- Christie and Max
- Laura Grinbrow
- Mikey Mo
- Chris Slaughter
- Kole Kadavy
- Patrick & Marc
Heat 3: 11:10am
- Anne Archinal
- Pat Smith
- Travis Knight
- Chelsea Martinez
- Karla Knight
- Tim & Kat Slater
- Paco
- Leslie and Katie
- Katie Todd
- BLOCKED
- Kyle Kadavy
- Megan Swanson
- Amanda Cheatum
- BLOCKED
- Damian Mroffka
- Beth Gietl
- Brooks Cannon
- BLOCKED
- Todd Vanderwall
- SG
- Trevor
- Coach Erin
- BLOCKED
- Jess Kruse
- Paige Kadavy
- Francis McLaughlin
- Darren Peterson
- Lovely Rita Kadavy
- BLOCKED
- BLOCKED
- Brooke Pablo
- Jen’s Gallagher’s Mother-In-Law
- BLOCKED
- Bri
- Hannah Alter
- ____________________________
- Lacey
- ____________________________
- Tiffany Sharp
- ____________________________
- Jenna & Adam Rodriguez
- Jen Gallagher
- Calvin Weiss
- The Unit
- Tyler Cooper