Memorial Day at GAIN

Last year, for the first time, we hosted the workout “Murph” on Memorial Day and will be doing the same this year.

Mark your calendar:

Monday May 29th

8:30am-11:00am, start any time, finish by 11:00am.

Reserve on PushPress (UNDER EVENTS, not classes).

*does NOT count toward check-in limit for limited memberships

If you’re unfamiliar or could use a refresher, Navy Lieutenant Michael Murphy was killed in action in Afghanistan on June 28th, 2005. It has become tradition in gyms across the country to perform a favorite workout of his on Memorial Day to honor him, and all the others who served and lost their life.

The workout is both simple and extremely challenging. Like always, we will be scaling the movements and reps to make sure you’ll get a workout that can both honor those who served and give you a good workout sweat that is appropriate.

Whether that is the full workout or a modified version (examples below) with barbell push ups, walking or biking and ring rows. Some others have asked to do a different hero workout of their choice, and that is encouraged as well.

“Murph”

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

*partition reps of pull ups, push ups, squats as needed. i.e., 20 rounds of 5 pull ups or ring rows, 10 push ups and 15 squats.

Modified Version

walk 1 mile or bike 5000m

10 rounds of:

10 ring rows

10 push ups

15 bw squats

walk 1 mile or bike 500m

Modified version 2

Half Murph

800m run

10 rounds

5 pull ups or ring rows

10 push ups

15 squats

800mrun

I’m looking forward to a fun morning at the gym. Let us know if you have any questions!

Justin Miner

@justinminergain