Memorial Day “Murph”

Schedule Reminder (Wednesday, May 23rd)

Albany CrossFit: 5:45am, 7am, 9am, Noon, 3:30pm, 5pm, 6pm, 6pm Strongman, 7pm, 7pm Yoga

CrossFit Clifton Park: 5:45am, 5pm, 6pm

Please plan workouts accordingly. Thanks!

albany gymFor the past 5 years, the Memorial Day workout has been a lasting tradition of Albany CrossFit.  This is a time to honor and remember fallen soldiers who made the ultimate sacrifice for our freedoms. In the classic CrossFit way, we do this side-by-side with our fellow athletes, taking on a grueling Hero WOD, “Murph.”

It has also become a time to give back. This year the $5 donation to participate will be going to  the charity.

We look forward to seeing you there and kicking off the summer season with a workout to remember.

What: Memorial Day  “Murph”

When: Monday, May 28th, 10am

Where: Albany CrossFit



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.

Donation: $5 to participate, all proceeds going to charity

“Peace demands the most heroic labor and the most difficult sacrifice. It demands greater heroism than war. It demands greater fidelity to the truth and a much more perfect purity of conscience.” –Thomas Merton

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