Memorial Day Murph is just around the corner. See below for everything you need to know to get the most out of this awesome annual event!

Who: Over 130 Roots athletes attend this event each year.
What: Do the CrossFit Hero workout Murph in one of three heats (8:30, 9:00, 9:30) and stay for the awesome shop breakfast that follows.
When: Sunday, May 29th, doors open at 8:00am
Where: Roots!
How: Sign up on MBO to be in one of three waves and bring a gluten-free or Paleo breakfast dish to share at the potluck shop breakfast

Sign-up Here.

What’s the workout?

The workout is:

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Men wear a 20-lb. vest, women wear a 14-lb. vest. 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty-pound vest or body armor, wear it.

That workout looks extreme, what if I’m nervous I can’t do it?

Not to fear! Just like every class at CrossFit Roots, we’ll have a number of scaling options available. You can also do the workout in teams of two (partners must both be signed up for the same wave in MBO). See here for specific scaling options. You got this!

When should I get there?

Please arrive before your heat start time with enough time to warm-up and be ready to go. Your scheduled heat time is when we say, “3-2-1-Go!”

Please note, due to the number of people in each heat, individuals warming up will NOT be able to get on the pull-up bar during their warm-up. Thank you for your cooperation in this. 

What if I need help with scaling options and warm-up or I just need a pep talk?

We’re here to help! Nicole, Ryan, and Kirk will be coaching and leading the event. Don’t be shy, come chat and we’ll get you squared away! We’ll also have a suggested warm-up on the board.

Can I reserve a vest?

No. Vests are first come/first served.

What should I bring to the shop breakfast?

Please bring a Paleo or gluten-free item to share at the event. Items that help us support fitness and health inside and outside the gym and that are in line with CrossFit’s dietary prescription are encouraged. Thank you!

“Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.” 

And one last reminder…

CrossFit Roots will be closed on Monday, May 27th in observance of Memorial Day.