Murph Training Team

April 7, 2018
Murph Training Team


April 7, 2018


Ready to PR your Murph time? Is completing Murph as prescribed on your CrossFit bucket list? Memorial Day Murph is a tradition at Catacombs and CrossFit gyms across the world.  The workout is named after Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. We perform this workout in honor of Lt. Murphy and all of the men and women who lost their lives in service to our country. The workout is:

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Air Squats
  • 1 Mile Run

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.

We will be performing this workout on Memorial Day, May 28th. It is a rite of passage for many in the CrossFit community. As always, we will have scaled options available and we encourage everyone in our community to participate. For the first time, we will also be offering a training program specific to this event. 

MURPH Team 2018 will be a 5 week, 14 session hybrid program. The program consists of 5 Team sessions on Saturday mornings, running from 6AM to 8AM. In addition, there will be 11 supplemental sessions that can be done during Open Gym or at home that will directly correlate to the movements in MURPH.

Mission Objective

The goal -- on event day -- is to complete "MURPH” in the fastest time possible with integrity (toward movements and reps). The goal -- of the program -- is to physically and mentally prepare with a group of like-minded individuals; come together as a true "TEAM"; fully commit to the process; and obtain 100% completion of the program.

WHAT: MURPH Team Training

WHEN: 4/28-5/28

WHERE: CrossFit Catacombs

COST: $100


  • 5 weeks of Saturday Team Building sessions
  • 5 weeks of supplemental training
  • Special edition MT2018 - Tee Shirt
  • Early registration to MT2018 Heat Schedule

MT2018 registration is available here.

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