Memorial Day Murph at Golden Goose CrossFit

Memorial Day Weekend - Community Hero Workout Murph

Everyone is invited to attend. Family, Friends and non-members are all encouraged to join. Free for members and $20 for non-members. BBQ to follow workout!
General Warmup starts at 8:30am, First heat starts at 9am, Second heat starts at 9:15, Final heat starts at 9:30
The Murph workout, named after Navy Lieutenant Michael P. Murphy who was killed in Afghanistan in 2005, is one of the most iconic and challenging workouts in CrossFit. It's often done on Memorial Day in the United States to honor fallen soldiers, but it's also popular throughout the year as a test of physical and mental endurance.

Here's the standard version of the Murph workout:

1. 1-mile run: Start with a one-mile run.

2. 100 pull-ups: After completing the run, move on to 100 pull-ups. These can be done in any style (strict, kipping, or butterfly), but they must start from a dead hang position.

3. 200 push-ups: Following the pull-ups, complete 200 push-ups. Chest to ground is the standard, and you can break them up however you'd like.

4. 300 air squats: After the push-ups, perform 300 air squats. These are bodyweight squats where you lower your hips below your knees and stand back up fully each time.

5. 1-mile run: Finish the workout with another one-mile run.
The workout is typically done wearing a 20-pound weighted vest (14 pounds for women) to mimic the gear worn by soldiers. However, many people choose to do it without a vest due to its high difficulty level.

Murph is not only physically demanding but also mentally challenging due to its high volume of repetitions and the fact that it involves running before and after the calisthenics. Many athletes pace themselves strategically to conserve energy and endure through the entire workout. It's a true test of endurance, strength, and mental fortitude, and completing it is considered a significant accomplishment in the CrossFit community.