Memorial Day Murphy 2014

Memorial Day Murph

WHAT IS MDM: A yearly Memorial Day Fundraiser based on a workout called “Murph” hosted at venues all over the country.

WHEN: Memorial Day 2014:  Monday, May 26, 2014.  New heats every 30 minutes beginning at 9:00 a.m.

WHERE: Super City CrossFit, 210 West 7th Street, Metropolis, IL

WHY: To honor fallen military members with our pain and sweat, and to raise money for charities supporting heroic causes. The workout was a favorite of fallen Navy SEAL and Medal of Honor recipient Michael Murphy, and is thus called “Murph”. This workout is designed to attract a large number of participants and create a new Memorial Day tradition. Michael Murphy was an avid Crossfitter and used to do the workout now named Murph in preparation for his deployments. He did it wearing his flack vest and referred to the workout as “Body Armor”. It was renamed “Murph” after his death.

murphy-2THE WORKOUT:

“Murph” consists of the following:
  • 1 Mile Run to start
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile run to finish

For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got body armor or a twenty pound vest, wear it.

There are many variations of the workout available (including completing it as a team), so anyone can do their own version of Murph. Do not be discouraged if you can’t do the entire workout (Not many can). The idea is to challenge yourself and do a little more, and get a little faster every year.

HOW MUCH: Registration is free, however donations will be accepted.  All competitors will receive a t-shirt @ the event! Or you can order a t-shirt through the official MDM site HERE

WHERE DOES THE MONEY GO:  All proceeds will benefit The Wounded Warrior Project, a program that raises awareness and enlists the public’s aid for the needs of injured service members as well as the LT Michael P. Murphy Memorial Scholarship Foundation.   More info @ and

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