Treehouse Annual Memorial Day Murph!

Memorial Day “MURPH” is just a few days away!  I wanted to take a moment to discuss who/what “Murph” is and give some details for the big day.

“Murph” is one of the classic Hero workouts.  Hero workouts are specific WODS that have been created to honor those men and women that have fallen in the line of duty.  Specifically, “Murph” is a Hero WOD to honor Navy (SEAL) Lieutenant Michael Murphy who was killed in Afghanistan on June 28, 2005.  (For more details refer to  The workout is:

  • 1 mile run
  • 100 pull ups
  • 200 push ups
  • 300 air squats
  • 1 mile run

and can be done with a 20 pound vest/body armor.

This workout was actually a favorite of Lt. Murphy’s and was referred to as “Body Armor.”

There are different approaches to “Murph,” though you must start and finish with the 1 mile runs.  You can perform it as prescribed/in order or break it up into sets.  A common strategy is to break up the work into 20 rounds of “Cindy” (5 pull ups, 10 push ups, 15 air squats).  More difficult is to do the work unpartitioned.  Take rest breaks between sets of your pull ups, push ups, and squats if you need- you will surely have a build up of lactic acid and fatigue (your muscles will thank you!).

You can absolutely do “Half Murph” (800 meter run, 50 pull ups, 100 push ups, 150 air squats, 800 meter run) or break up the work with a friend.  Do the workout with or without a weight vest.  There is no wrong or right way to do this workout- we are there to honor those individuals who have sacrificed for our country.  It will be tough.  it will be uncomfortable.  But we will do it as a community.

“Murph” is one of our largest community events and we hope you can all make it.  The workout will start at 10 a.m., so please arrive early and stretch/mobilize prior.  We will have a Treehouse cook-out after and ALL are welcome!  Please bring your family, friends, and children and enjoy the fine grilling skills of Coach Max.  Feel free to bring food for the grill, side dishes, and drinks/beer for the party!

I am picking up the 2017 “Murph” shirts tomorrow for those of you that ordered them.  They will be available for pickup later this week and you can wear them on Monday.  It will look great in the group photo, so wear it.

If you have any questions, please contact myself or another Coach.  I can’t wait to see you Memorial Day!

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