‍Two Weeks to MURPH - Here's What to Expect

‍Two Weeks to MURPH - Here's What to Expect

May 25th is two weeks away…

& that means our biggest event, Memorial Day Weekend MURPH is two weeks away.

If you're signed up for MDW MURPH at The Garage Gym and starting to wonder what you've gotten yourself into… this one's for you.

First, important to note:

You do not need to complete the full MURPH workout to come to this event.

Come and do the whole thing, come and do half, or come with your kids and hang with the face painter (or bounce house) and enjoy Eat Clean Bro. 

The most important part of May 25th is showing up. 

What is MURPH?

Lieutenant Michael P. Murphy was a United States Navy SEAL who was killed in action on June 28, 2005 during Operation Red Wings in Afghanistan. Michael regularly did this workout during his training and referred to it as "Body Armor" - typically completing it wearing a 20lb vest to simulate the weight of combat gear. 

After his death, the CrossFit community named it in his honor and it became one of the most recognized Memorial Day traditions in fitness.

The workout:

1 mile run. 100 pull ups. 200 push ups. 300 squats. 1 mile run.

A common approach is to partition the middle - break it into 20 rounds of 5 pull ups, 10 push ups, and 15 squats between the two runs. 

Two weeks out - what to actually do

This isn't the time to ramp up training, but a good time to tune up.

If you want to get a feel for the workout before race day, here's a simple workout to run through this week:

Half MURPH:

-800m run

-50 pull ups

-100 push ups

-150 squats

-800m run

Half MURPH can also be quarter MURPH (or any fraction depending on your fitness level). 

Give it a go ahead of May 25th to get a feel of what you’ll feel on Memorial Day. 

Run of Show | MDW MURPH

8:00am - Arrive, check in, grab your MURPH 2026 shirt and/or confirm your donation.

8:15am - Opening remarks from Kyle Rodgers. Kyle is a former Marine Special Operations Officer and co-founder of the Alpha Wave Project, a 501(c)(3) dedicated to reducing isolation and suicide among veterans and first responders through community-based, experience-driven healing. 

8:30am - MURPH.

Post Murph - Live grill from Eat Clean Bro, bounce house and face painter for the kids, and product from Slate Milk, Reves Acai, and Rhythm Health Labs. 

Two organizations MDW MURPH supports

MDW MURPH supports the Navy SEAL Foundation and the Alpha Wave Project.

The Navy SEAL Foundation provides critical support programs for the Naval Special Warfare community - active duty SEALs, Special Warfare Combatant-craft Crewmen, support personnel, and their families.

The Alpha Wave Project is a 501(c)(3) dedicated to reducing isolation and suicide among veterans and first responders through community-based, experience-driven healing.

As of today, we’re halfway to our goal of donating $3,000 to the organizations above.

If you’d like to donate, please use this link HERE and 100% of funds will be donated.

Memorial Day Weekend MURPH is a day to honor those who gave all. 

We hope to see you there.

Can't make it but want to support? Use this link HERE and 100% of funds will be donated.

See you May 25th.

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FAQ

Do I have to complete the full MURPH at the TGG MDW event? No. The event is open to all fitness levels and the workout is fully scalable. Come and do as much as you can. The most important thing is showing up.

Should I wear a weight vest for my first MURPH? Only if you've been training with one consistently. For most first timers, completing the workout without a vest is the better choice.

How should I prepare for MURPH in the next two weeks? Keep training but don't overdo it. A half MURPH - 800m run, 50 pull ups, 100 push ups, 150 squats, 800m run - is a great tune up to run through once before race day. 

What time does MDW MURPH start? 8am on May 25th at The Garage Gym Little Silver. 

What organizations does MDW MURPH support? MDW MURPH supports two organizations. The Navy SEAL Foundation provides critical support programs for the Naval Special Warfare community - including active duty SEALs, Special Warfare Combatant-craft Crewmen, support personnel, and their families. The Alpha Wave Project is a 501(c)(3) dedicated to reducing isolation and suicide among veterans and first responders through community-based, experience-driven healing.