All Are Welcome! This is our ONLY workout tomorrow, and all activities are in Hadley. 

The first heats for MURPH will begin at 9.00 a.m., and we will run heats every 30 minutes.

Followed by a pot-luck BBQ! and BYOB 


On Memorial Day, it's our tradition at PVCF to do the "hero" WOD "Murph." "Murph" is named for Michael Murphy, a lieutenant in the Navy SEALs who was killed in action in Afghanistan, and posthumously awarded the Congressional Medal of Honor. Lt. Murphy was a CrossFitter, and emailed this workout to Greg Glassman, describing it as "one of (his) favorites."

We do "Murph" not as a celebration of martial pride, but in appreciation of PVCF members who have served or are currently serving in the military. It's also a solemn statement of gratitude to everyone who has given his or her life in defense of our country, and a tribute to a fellow CrossFitter who died much too young. "Oorah Lt. Murphy!"

1. “Murph”

  • Run one mile
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • Run one mile

This workout is for time. Partition the pull-ups, push-ups, and squats as desired. While some people prefer to take them on as an "Angie" style chipper, we recommend breaking the work up into 20 rounds of 5 pull-ups, 10 push-ups, 15 squats, or--if push-ups are a particular challenge for you--20 rounds of 5 pull-ups, 5 push-ups, 15 squats, and 5 more push-ups.

If you've completed "Murph" before and wish to wear the traditional 20lbs weight vest, we have some available.

NB: If you've never done "Murph" before, cut it in half: 800m run, 50 pull-ups, 100 push-ups, 150 squats, 800m run.

LI PVCF athletes should do four rounds of run 400m, 10 pull-ups, 10 push-ups, 20 squats.


Have fun!