Memorial Day Murph: Join Us Monday, May 25

Every Memorial Day, gyms across the country take on Murph — and this year, Alpine is doing it together on Monday, May 25.

What is Murph?

Murph is a hero workout that honors Navy Lieutenant Michael P. Murphy, a Navy SEAL killed in Afghanistan in 2005 and posthumously awarded the Medal of Honor. It was his favorite workout — he called it "Body Armor."

The workout:

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

Traditionally done wearing a 20-lb weight vest.

When and how to sign up

We're running two heats:

• 7:30 AM
• 9:30 AM

Sign up in ChalkItPro and pick whichever start time fits your morning, so we know which heat you're in.

Not a member? Email Lisa at lisa@alpinecrossfit.com and she'll send you a waiver to lock in your spot.

Everyone is welcome — and yes, that means you

Here's the most important part: Murph is infinitely scalable. You do not need to be fit, experienced, or own a weight vest to take part.

• Break the reps up however you like — most people partition them into rounds.
• Scale the movements to your level — ring rows, knee push-ups, assisted squats all count.
• Shorten the runs, or swap them, if a mile isn't your thing yet.
• Skip the vest. It's optional, always.

Whether this is your hundredth Murph or your very first workout, there's a version of this for you. Bring a friend, bring your family, or just come cheer.

Stick around at 11

When the work is done, the celebration starts. At 11 AM we'll have food and a live band — so don't rush off. This is as much a community gathering as it is a workout, and it's the best part of the day.

See you on the 25th.