CrossFit – Mon, May 25
WELCOME TO MURPH 2026
Murph Prep Warm-up
3 min Cardio
then… 8 min CAP:
10 Banded pull-aparts>scap push-ups>push-up
10 scap pull-ups>RIng Row> kips/pull-ups
10 90/90s>BW lunges>air squats
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
(If you have a 20# vest or body armor, wear it.)
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
https://themurphchallenge.com/
40-60 Minute Machine Flush / MOB (Checkmark)
5+ Rounds
5:00 Machine Flush
3:00 Mobility
Rotate through as many modalities as you can, excluding running but not walking. Pace should feel very very easy, but elicit a nice sweat to aid in your mobility routine.
We are so grateful to have you all here supporting a great cause, grinding out a memorial workout, and enjoying another Memorial Day with VOLV Fitness!
Day of Schedule:
7:30AM Doors open for prep/warm-up
8AM National Anthem and workout Review
8:10AM Heat 1 (Unpartitioned group)
8:20AM Heat 2 (Partitioned group)
10AM Donations Presented to recipient
10:30AM Cookout and Bags/Cornhole (BYOB)
11AM First Responders Heat (Show up and support!)