MURPH 2026

Sunday, May 24th

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

✅ 3 class times = 8:00 AM, 9:15 AM, and 10:30 AM, sharp
✅ Attendance caps = 25 people per class (5 athletes per rig)
✅ Translation: Be 10-15 minutes early and ready to roll. Murph rewards the prepared and humbles everyone else equally.

You’re welcome warm up and stretch when you arrive early - please just stay out of the rigs until the previous class heads out for the final run.

✅ Registration opens 72 hours in advance. Set a reminder and snag your spot.

🚫 The gym will be CLOSED on Memorial Day, Monday, May 25. Go outside. Eat something good. Rest like you mean it.

🚨 VERY IMPORTANT:

  • The WOD clock starts 15 minutes after class begins, so be ready! Bathroom trips, missing gear, and "I just need one more minute" won't delay the clock from starting.

  • You’ll have 50 minutes (i.e., 5 minutes past the official end of class!) to crush the first run and finish the pull-ups, push-ups, and squats inside the gym. Once that time hits, everyone still working in the gym must stop and head out for the final run to keep the next classes running on time.

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 (8am & 9:15am classes)

You have fifty minutes to start your final run: First run, pull-ups, push-ups, squats - all done. When the clock runs out, pencils down and out the door for the final mile - no matter if you have 10 reps left or 100. We really do love you. The clock does not.

If Murph historically takes you longer than an hour, be a legend and scale so you meet the (indoor) cap. Scaling isn't a consolation prize - it's smart training.

Alternatively, sign up for the 10:30 AM class. A little more wiggle room, a little less pressure, and you won’t risk the awkward position of being the reason the next class is warming up around you.

Equipment: Bring your stuff, and keep it tight

  • Be ready before class starts — actually ready, not "I just need one more minute to fill up my water bottle" ready.
    If you're using a weight vest, rings, or a bike, get it set up early so you're not scrambling when the clock starts.

  • Please keep your extra gear off the floor. Bags, shoes, belts, and whatever you're planning to wear for the post-Murph photo should remain in the cubby area or lounge. The only things that belong on the workout floor are your chalk and water bottle. Classes overlap and the next crew needs the space - help us keep it clear!

  • Forgot something? We'll have chalk, tape, sunglasses, and a few other essentials available for purchase if you need a last-minute save.

Scaling and Modifications

Murph is hard. Showing up and doing it in any form is a serious win. 🏆

If you're dealing with an injury, still building your engine, or just know that “Rx'd Murph” and “50-minute indoor cap” aren't in the same sentence for you right now - scale it. That's not the backup plan, that IS the plan. A scaled Murph done well beats an Rx'd Murph done poorly. Every. Single. Time.

There are a lot of ways to make this yours. Here are some of the most common:

  • 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.

    Sign-ups open 72 hours before class.
    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 vital.
    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 works for you and won’t destroy your soul.

  • 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?
    There is a version of Murph for everyone. 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 reps
    ✅ Doing every rep with the full required range of motion
    ✅ Finishing strong

    In other words:

    • No vest + great movement = Rx

    • Vest + trashy 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!

    If you DO use a vest - yours or someone else’s - please make sure it gets put away within a day or two (i.e., not left out to “dry” for a solid week afterward.) Thanks in advance!

Murph is one of those days that reminds you why you do this.
We've been doing it together for years and it never gets old.

Show up, do the work, finish the run.
That's it.
That's the whole thing.

Questions? Reach out. We'll get you sorted.