Roots Crew!

Memorial Day Murph, the annual shop event that draws over 125 athletes, is this Sunday, May 26th.

We do Murph to honor our country’s fallen soldiers and come together in remembrance to those who paid the ultimate sacrifice.

We invite everyone to participate in this workout of which we will have scaled and partner options. If this is your first time doing Murph – you CAN DO IT! Talk to a coach this week or read this post for insight on how to partition your reps.


  • 8 am – Doors Open
  • 8:25am – National Anthem
  • 8:30am – Wave 1
  • 9:15am – Wave 2
  • 9:45 – Wave 3
  • (Breakfast Potluck throughout)


Due to the high turnout for this event and large heat sizes, we will not add additional people to a heat time that is full. Please sign-up and start with your scheduled wave. 

Sign-up for a Wave HERE

Potluck Breakfast

Please bring real food, a Paleo item, or something gluten-free to share. Thank you for helping us to promote fitness AND health!

The Workout – “Murph”*

For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

* A note on scaling – As always, we will have scaling options. Nicole, Greg, and Ryan will be there on Sunday to help guide you. 


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