Murph is back. Memorial Day 2025 at CrossFit Conshohocken — mark your calendar.
The Workout
For time, wearing a 20 lb vest (optional): - 1 mile run - 100 pull-ups - 200 push-ups - 300 squats - 1 mile run
Partition the middle however you need to — the most common approach is 20 rounds of 5/10/15 (pull-ups/push-ups/squats) between the two runs.
2025 Schedule
We'll run multiple heats to give everyone a spot. Check the schedule in the app for exact times as we get closer — typically we run from 8 AM through midday on Memorial Day.
Partners and teams welcome. If you can't do the full workout, a scaled version (ring rows, knee push-ups, fewer reps) is always an option. The point is to show up and make an effort in honor of something bigger than the workout.
In Honor Of
Lt. Michael Murphy, USN, gave everything. Murph is 40–60 minutes of hard physical effort. The comparison isn't lost on anyone doing it. Show up ready to work and ready to be grateful.
We'll see you Memorial Day. Bring your vest if you have one. Bring your heart either way.
