Your Memorial Day Murph Guide

Memorial Day Flyer 1

Date: Monday, May 27 (Memorial day)

Time: 8:00am or 9:30am (reserve in Wodify – no other classes that day)

Potluck Time: 11:00am (LINK to let us know if you’re bringing something) 


For Time:

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run

  • partition the gymnastic movements as desired
  • optional 20/14 lb weight vest if you have been regularly training with it

Most importantly: Today is about being together as a community, honoring our fallen service members, putting in a great effort, and supporting one another as a TEAM. That means:

  • Share the pull-up rig. Your favorite spot might not be open the whole time; partner up, take turns, use movement substitutions if needed, and roll with the punches.
  • When you finish, cheer on your teammates who are still working!

Putting in a great effort does not mean going above our ability level and volume capacity. This workout has a very high volume of shoulder-intensive pull-ups and push-ups, so it’s important to choose an appropriate scale where you can keep moving, don’t overload the shoulders with more volume than they can handle, and target under 45 minutes total.  

Partitioning the gymnastics into sets of 5-10-15 or 10-20-30 is also recommended to give the shoulders regular breaks.

We would much rather see you scale the workout and crush it in under 30 minutes than see you tough it out, risk shoulder injury, and get time capped.  For class logistics and to encourage proper scaling, all athletes will advance to the second run no later than 50:00. 

Let’s look at some scaling options:

Scale 1:

1 mile run

50 pull-ups

100 push-ups

150 air squats

1 mile run

  • partition the gymnastics as desired
  • start second run no later than 40:00

Scale 2:

800m run


10 rounds:

5 ring rows

10 hand-elevated push-ups

15 air squats


800-m run

  • start second run no later than 30:00

Other Pull-up scale and substitution options: Banded pull-ups, jumping pull-ups, barbell bent over rows. 

Use our recent Murph prep Mondays as a guide for how much work you can get done safely in under 45:00 or less and talk to a coach to determine a good scaled option for you!  

Let’s crush it together as a TEAM, and HAVE FUN!


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