Let’s RISE UP and move! 

 The Murph Workout – More Than Just a Workout

Every rep of The Murph tells a story.

Named after Navy SEAL Lt. Michael P. Murphy, this workout isn’t just a physical challenge — it’s a tribute to courage, sacrifice, and grit.

On 5/24/25, we invite you to join us in this powerful tradition. Whether you're doing it for time, scaling for your fitness level, or teaming up with friends, The Murph is about pushing past your limits in honor of those who gave everything.  You will have 3 options to fit your needs:

The Workouts:

Option 1:

• 1 mile run
• 100 pull ups/rows
• 200 push ups
• 300 body weight squats
• 1 mile run

Option 2: 

• 1 mile walk/jog/run
• 5 sets of following:
• 20 bent rows/inverted rows
• 40 modified push ups
• 60 squats 
• 1 mile walk/jog/run

Option 3:

• 1 mile walk/row/jog
• 5 sets, 10 reps- trx/cable/band rows
• 5 sets, 20 reps- incline push ups/shoulder taps (2:1)
• 6 sets, 25 reps- body weight squats
• 1 mile walk/row/jog

Want an extra challenge? Grab that weighted vest and throw it on! 

Why do we do it?

Because we can. Because they did. Because remembering means moving with purpose.

Sign up today. Show up strong. Leave stronger.

$15 pre-register

$20 pay at the door