2016 Memorial Day “Murph”


Each year on Memorial Day, CrossFit gyms across the country take on the workout “Murph” as a way of paying tribute to the men and women who lost their lives while serving our nation. The workout is named after Lieutenant Michael P. Murphy, a Navy SEAL who was killed in an unimaginable battle in Afghanistan in 2005 (a story made famous by the book and movieLone Survivor).

Here’s the workout:
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
*pull-ups, push-ups and squats can be partitioned however you choose

We will continue this tradition of honoring our fallen service members at TwinTown Fitness on Monday, May 30.

We will run the workout in five, hour-long heats beginning at 8:30 Memorial Day morning. Heat time reservation and “Murph” t-shirts (available on a pre-order basis only) will both be handled on sign up sheets at the gym. Grab a spot in a heat and order a t-shirt the next time you’re in the gym!

Remember, we have a complete training program laid out to prepare you for the workout. Check out the details here.

We will also have a BBQ/potluck in our parking lot throughout the morning and afternoon. This will begin after the first couple heats have finished. We’ll have a grill going and will be providing some food, snacks and beverages, but feel free to bring something to share!

There is no charge to participate in the event, but we are accepting donations ($25, suggested) for the Minnesota Assistance Council for Veterans. Donations can be handled the day of the event and charged to your Wodify account, or you may donate with cash or check.

This Memorial Day, it’s on! Rain or shine, come sweat it out with us and the rest of your TwinTown people.

Start Preparing for “Murph” 2016


Each Memorial Day, we take on “Murph.”

For time:
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

Seems straightforward, right? Well, there are multiple ways to slay this dragon. You are allowed to break up the 100 pull-ups, 200 pushups and 300 squats however you wish. Usually, people use the strategy of five pull-ups, ten pushups and fifteen squats at a time, to break the workout down into more manageable sets. I’m not saying this is what you have to do, but I wouldn’t recommend doing all of the reps for each movement at once.

This workout is a beast, and we will release all sorts of information about the event as we get closer, but for now we have a few plans of attack to help you prepare for “Murph.” For the running and squatting portions of the workout, just show up to class regularly. As we get closer to Memorial Day, we will ramp up running and squatting in our programming.

We have devised a plan for the pull-ups and pushups to have you peaking when “Murph” comes along eight weeks from now. Follow this link, “Murph” Prep, where we have broken down to the day how many pull-ups and pushups you should do to get yourself ready for May 30.

Before you get started on your weekly regimen, you will see a few “Initial Tests” on the spreadsheet. For pull-ups, if you are using any kind of resistance bands right now, do a set of five at the lowest level of resistance possible and write it down to see how much you improve over the next eight weeks. If you are doing bodyweight pull-ups, then do one max set of strict bodyweight pull-ups and write down your number so you can compare later.

For pushups, you will do something similar. If you are using ab mats for your pushups, start off by doing a set of ten in a row with the least amount of ab mats possible. Record the amount of ab mats you used. If you are not using ab mats, then do a max set of pushups and record your number.

For the weekly programming, most of you will do your pull-ups at the gym, unless you have access to a pull-up bar away from TwinTown. So, follow the “Murph” prep program everyday that you come to the gym. Each Monday, start at Day 1 on the spreadsheet. The next day that same week you come to the gym, do the required sets for Day 2. And so on.

Most of you may only get through Day 3 of the pull-up programming each week. This is fine. For those of you that come more than three times per week, you will get some additional work. All of you could come to open gym at 11:00am on Sundays to get another day of work in each week!

You can do the pushup programming everyday on your own at your home or office. Begin each week on Monday Day 1 of the programming, and end each week on Sunday Day 7 of the programming.

To summarize: do your pull-ups at the gym on days you come in. Do your pushups everyday on your own.

The point is, this is volume work. The more reps you do, the better. But every day you commit to working on your pull-ups and pushups will help you on May 30.

We will have spreadsheets posted around the gym for you to reference, or you could also print them off to keep with you. We will post weekly reminders on the whiteboard at the gym of which week of the programming we are currently on throughout the next eight weeks. If you have any questions, please ask one of us when you see us.

This is your year to crush “Murph!” Let’s prepare to take down this monster together.