MURPH 2025

Sunday, May 25th

Murph is almost here — and we can’t wait to sweat, suffer, and conquer it together.

With a packed house and a very long workout on deck, we need your help to keep things moving and ensure the day is an awesome experience for everyone involved.

Do yourself (and your fellow athletes) a favor: read through the info below so you’re ready to crush it.

Table of Contents

The Workout

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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

Overview

✅ Registration opens 72 hours in advance (not the usual 24). Set a reminder and snag your spot.

🚫 The gym will be CLOSED on Memorial Day, Monday, May 26. Go enjoy your well-earned BBQ.

✅ Class caps = 25 people per class (5 athletes per rig)
✅ Class times = 8:00 AM, 9:15 AM, and 10:30 AM, sharp
✅ Translation: Be on time and ready to roll. Better yet, be early. (Like 10–15 minutes early)

You’re welcome to show up early to warm up and stretch — just stay out of the rigs until the previous class finishes. Respect the grind, friends.

🚨 VERY IMPORTANT:

  • The WOD clock starts 15 minutes after class begins.

  • You’ll have 50 minutes to crush the pull-ups, push-ups, and squats inside the gym. Once that clock hits, everyone still working stops what they’re doing and heads out for the final run. No exceptions, no negotiations, no “just five more squats.”

Schedule

To stay on schedule and offer every class a positive experience, we will stick to the following timeline:

-0:15-0:00 :: Athletes arrive & set up their stations & equipment
0:00-0:10 :: Class begins with a brief of the WOD and a short warmup
0:10-0:15 :: 5-minute break and final prep
0:15 :: Workout clock starts
1:05 :: Time cap for all work inside the gym

 
 

50-minute Rule (No, really)

Listen up: you’ve got 50 minutes to get your pull-ups, push-ups, and squats done. When the clock says time’s up, you stop, no matter how close you are. (Yes, even if you’re "almost done." We love you, but no.)

If you know Murph might take you longer than an hour, be a legend and scale so you can crush it within the cap. (Scaling isn’t weakness — it’s strategy.)

Option B:
Sign up for the 10:30 AM class, where there’s a little more wiggle room and you won’t be holding up the next crew.

TL;DR: Don’t be the reason the next class is giving you side-eye. 😎

Equipment: Bring your stuff, and keep it tight

  • Be ready before class starts — not “I just need one more minute!” ready.
    If you need anything special (weight vest, rings, bike, etc.), set it up ahead of time so you can hit the ground running.

  • All your personal stuff — bags, shoes, belts, backup outfits for your post-Murph photoshoot — belongs in the cubby area or lounge, not on the workout floor. The only things allowed on the floor are your chalk and water bottle. (We love your shoe collection, but there’s no runway here.) Classes will overlap and we need to keep the floor clear so the next crew can crush it too. Help us out.

  • Forgot something?
    We’ll have chalk, sunglasses, tape, and other goodies available for sale if you need a last-second assist.

Scaling and Modifications

Murph is no joke, and just showing up and tackling it in any form is a serious win. 🏆

Like any hero workout, the goal is not perfection — it’s pushing yourself with grit, heart, and respect for the challenge.

If you’ve got any reason (injury, conditioning, skill level, life in general) that might keep you from doing it as written and within the time caps, good news:
There are a million ways to crush Murph.

Here are some common ways to modify and still get all the glory:

 

  • Partition and re-order the pull-ups, push-ups, and air squats in any way so you can keep moving.

    A common way of breaking up the reps is 20 rounds of “Cindy” – 5 pull-ups, 10 push-ups, 15 air squats. But, you can break the reps however you want. Other rep schemes to consider include:

    • 20 rounds of 5 push-ups, 5 pull-ups, 5 push-ups, 15 air squats

    • 10 rounds of 10 pull-ups, 20 push-ups, 30 air squats

    • CrossFit Games 2016-style: 5 rounds of 20 pull-ups, 40 push-ups, 60 air squats

    (Note – breaking up the middle section like this typically is still considered Rx!)

  • For example:

    • 1200m run, 60 pull-ups, 120 push-ups, 180 squats, 1200m run

    Half-Murph:

    • 800m run, 50 pull-ups, 100 push-ups, 150 air squats, 800m run

  • This is similar to doing a half-Murph, but you get to do it alongside another person (more fun!) and rest while they work.

    For example:

    • Partners run a mile together, or split a mile into 400 or 800 meter increments between them

    • Partners split and share reps to get to a total of 100 pull-ups, 200 push-ups, and 300 air-squats between them, with one partner working and one resting.

    • Repeat the same run from the beginning

  • For example:

    • Can’t run? Bike 4.8 km instead.

    • No pull-ups? Use a band or do ring rows.

    • 200 push-ups too many? Try elevated push-ups or knee push-ups

    • Air squats? Try box squats or lunges

  • Chances are very good that you can still take this on! Talk to a coach about how you can adjust the workout to stay healthy and still join in on the fun!

 

Logistics and FAQs

 

  • Sign up. 100%.
    We’re capping each class at 25 athletes (5 per rig), and you need a reservation to join. No reservation = no Murph for you.

    Heads up: Sign-ups open 72 hours before class (not the usual 24). Set an alarm, set two alarms, steal your friend's alarm if you have to.

  • Nope — just show up with your big main-character energy.

    If you’ve been hitting CrossFit classes at least 3x a week this month, you’re more ready than you think. (Spoiler: We programmed April AND May around prepping you for this.)

    BUT:
    Scaling is still the name of the game.
    Murph is hard, and most people should scale to finish near the 1-hour mark. If you're unsure, ask a coach — we’ll help you set up a plan that won’t wreck your soul (in a bad way).

  • Nope.
    Murph Day = no Open Gym.
    Classes only.
    We need every inch of space for sweaty heroes.

    But hey — why not jump in and be a hero too?
    Murph is for everyone, and there are tons of ways to scale it to your level. You don’t need to do it RX (or even close) to be part of the day.
    Grab a class spot, take it on your way, and be part of the magic. 💥

  • Yes!
    A weight vest is optional — not required — for an Rx Murph.

    What actually matters?
    ✅ Doing all the work
    ✅ Full range of motion
    ✅ Good, clean reps
    ✅ Finishing strong

    In other words:

    • No vest + great movement = Rx

    • Vest + trash reps = not Rx

    (Choose greatness, friends.)

  • Short answer: nope.
    All weight vests at the gym are privately owned.

    If you want to borrow one, you’ll need to sweet-talk a fellow athlete.

    Or better yet: buy your own.
    Rogue Fitness has great options, but don’t wait too long to order!

 
 

We’re so pumped to take on Murph with you!

Get ready to work hard, cheer even harder, and be part of something bigger than just another workout. 💥

If you have any questions before the big day, don’t be shy — reach out. We’re here to help you crush it.