Memorial Day Murph at Redemption Barbell

Join us for our annual Memorial Day Murph - a powerful tradition at Redemption Barbell where we come together to honor those who gave everything for our freedom.

Murph is a Hero WOD (Workout of the Day) named in honor of Navy Lieutenant Michael P. Murphy, who was killed in action in Afghanistan on June 28, 2005. Each year on Memorial Day, athletes across the country complete this workout to pay tribute to Lt. Murphy and all fallen service members.

The workout:
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1 mile run
Optional: Wear a 20 lb (men) or 14 lb (women) weight vest
Scaled and Modified Options:
Murph is a challenge for everyone - but it’s also adaptable. You can complete a Half Murph, Quarter Murph, or modify movements to suit your fitness level. We welcome and encourage every athlete - regardless of experience - to participate in a version that’s right for them.

- First heat starts: 7:00 AM
- Multiple heats will run as needed
- Bring water, a towel, and your patriotic spirit

Spectators are welcome! Come cheer on your friends, family, and community as we sweat with purpose and remember the true meaning of the day.