Memorial Day Murph 05.31.2021

It has been too long, but things are almost back to normal.  We missed our Annual Memorial Day Murph, but IT”S BACK!


We will have three 1.5 hour heats starting at 8 am.  You can sign up in your Zen Planner App for the 8, 9:30 or 11 am Heat.  There will be 24 slots available in each heat.  We will start with a short warm up and 3,2,1…GO. 


The Murph Workout

1 Mile Run

100 Pull ups

200 Push Ups

300 Squats.

1 Mile Run


a note on vests: If you have never done the Murph workout before, DO NOT WEAR A VEST.

If you have never completed it Rx’ed, DO NOT WEAR A VEST

If you can’t do 10 strict pull ups,  DO NOT WEAR A VEST.

If you run slower than a 10 minute mile, DO NOT WEAR A VEST.



After the last heat we will head over to our good friends at Fifth Hammer Brewery.  They will be opening at Noon for some Memorial Day Festivities.  Everyone who finishes the workout will get a drink ticket, good for beer ON ME as a thank you for getting CrossFIt Gantry through one of the toughest years since we opened!

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