Memorial Day Murph 2016

Memorial Day is typically the first big party weekend of the year. While many people are still in bed sleeping off the all the weekend’s festivities, CrossFitters are taking on a Memorial Day Tradition that some would call crazy. We do one of the most grueling CrossFit WODs in existence: “Murph.” This WOD was created in honor of Lt. Michael Patrick Murphy, a Navy SEAL who was killed in June 2005 in Afghanistan after knowingly exposing himself to enemy fire during an attempt to gain a clear signal to communicate with headquarters after his unit came under fire. The CrossFit Journal recently published an article titled, “Memorial Day Hurt,” which discusses the the origins of the WOD and why CrossFitters honor the fallen with Hero WODs.

The “Murph” WOD consists of:

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

*If you have body armor, wear it.

CrossFit Incendia will be offering mixed-level classes at 6am/7am/8am/9am on Monday, May 30, 2016. KidCare will be available during the 7am, 8am and 9am Classes.

The best thing about CrossFit is that all WODs can be scaled – we can cut reps, we can partition and we can modify movements – so that YOU can participate. It doesn’t matter if you are in CrossFit or CrossFit 101, you are welcome to join us as we take on “Murph.” (However, If you’ve never done any type of CrossFit before, this is not a great day to try it for the first time because of the AZ Heat. Please be careful!)

We’ll have a table of fresh snacks and plenty of water. Please make sure that you are properly hydrated and bring a snack to share.

We look forward to honoring all the men and women who have died in military service with our #IncendiaFAM.