For Time:
1 mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile Run

*Option to wear a weight vest

Just like class we will have multiple different options so everyone is able to participate and do a workout that's right for you.

If you have never done "Murph" before we highly recommend starting with half of the reps and distance listed above.

Most variations of "Murph" take about 30-45 minutes with full "Murph" taking on average 45 min. - 60 min. to complete.

If you aren't sure whats right for you talk with a coach! We'll make sure everyone is able to participate and get a great workout this Memorial Day.

Other common substitutes
- Cardio Machine in place of running
- Ring rows in place of pull ups
- Sit ups in place of pull ups
- Partner "Murph" (Great for 1st time guests)

Planning for your "Murph" Workout @ Progression Fitness
- Warm up starts at 9 am. We'll try to get started no later that 9:15am.
- We highly recommend coming before 9 am for a more extensive warm up.
- Generally a lot of people show up for "Murph" which is awesome and fun! Be prepared to share workout space and maybe having multiple people working in on a pull up bar / rings.
- Vested "Murph" - We only have 3 vests! If you are planning on doing "Murph" vested make sure you have access to a vest.

Please hang out with the gym community afterwards for Brunch!
*Progression will provide some grilled food and some beverages

Please!
- Bring a Dish to share
- Beverages for yourself and maybe others
- Camping chair for sitting