Memorial Day Murph – May 28 at 9AM – 2PM

Join us for our eighth annual Memorial Day Murph event at CrossFit St. Paul! For those not familiar, the Hero workout Murph is as follows:

For Time:
1 Mile Run
100 Pull-Ups
200 Push Ups
300 Air Squats
1 Mile Run
*If you have a 20# weight vest wear it.

Partition the pull-ups, push ups and air squats as needed.

The workout is scalable to all fitness levels. Flowmaster Nick Stalock will be reviewing all possible modifications and movement standards during the briefing.

The briefing will begin around 9:00 am, and the first heat will go out shortly thereafter. The plan is to start a new heat every 30 minutes to spread out the amount of people in the gym.

We will provide food on the grill and super chilled out beverages for all ages, so feel free to stick around, hang out and eat some bodacious grub with family and friends.

Be sure to sign up for a heat ahead of time:

Recent Posts