Be Better Monday Memorial Day Murph Workout 5/29/23

Warm-up prior to workout

The Murph workout is one of the CrossFit “hero” WODs, or workout of the day. These workouts are performed to honor the memories of those who served in the armed forces and paid the ultimate sacrifice.

“Murph” honors the life of Lieutenant Michael Murphy from Patchogue, NY, who died serving in Afghanistan in 2005.

The Murph workout is done for time and consists of:

  • A one-mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • Another one-mile run

Like many on Memorial Day, we will honor Lieutenant Michael Murphy will a modified version of the Murph.
Our Goal:
1 Mile
100 push-ups
200 squats
300 rows

If attending the LIVE Session, connect your heart rate monitor to the CoreSync app > click on workouts at the bottom > Click on LIVE > select class time and we will be able to see your heart rate, workout intensity and calories expended.


Run/Walk: 5 Min (Goal is to do a fast walking pace for a 10 min/mile pace 🙂 )

Perform the following 3 exercises in a circuit 10x to achieve 100 push-ups, 200 squats and 300 rows. Modify as needed.

  • Push-Ups: 10
  • Squats: 20
  • Rows: 30

Run/Walk: 5 Min (Goal is to do a fast walking pace for a 10 min/mile pace 🙂 )

I hope that you get a chance to give this workout a try soon.

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