Raise the Colors: A Memorial Day Remembrance Murph

This is the traditional Memorial Day workout that consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another mile run all while wearing a weighted vest.

Due to the needed resources to do a Murph, there will be different start times that participants can sign up for. Every 30 minutes there will be 15 participants starting that will require the pull-up bar and 15 that don’t require the pull-up bar. Please pay attention to this when you are signing up. Below are the different types of Murphs participants can run.

30 people will be starting everyone 30 minutes starting at 7:30am until 9:30am.

**The 7:30 and 8:00 pull-up bar groups are for people competing in the Rx group. These participants will have someone counting all of their exercises and they will be competing for 1st, 2nd, and 3rd place in the male and female divisions. These groups will likely be finishing in under 40 minutes. If this is not you please sign up during one of the other start times.**

Everyone who is not Rx will not be counted by anyone and they only rule is you can't quit!

Our shirt order will be placed on May 1st. You have to register before that day to be guaranteed a T-Shirt.

True Murph:
One-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another mile run all while wearing a 20lbs weighted vest (Don’t have a vest Shellback Tactical will offer one at a discounted rate)

Vestless Murph:
One-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another mile run NO VEST

Pull Modification with Bands Murph
One-mile run, 100 pull-ups with the assistance of Sorinex resistance bands, 200 push-ups, 300 air squats, and another mile run with or without the weighted vest, up to you!

Pull-Up Modification with Weighted Rows Murph
One-mile run, 100 rep of weighted rows (no need to bring anything Sorinex has you covered), 200 push-ups, 300 air squats, and another mile run with or without the weighted vest, up to you!

½ Murph
Still the run just not the reps - One-mile run, 50 pull-ups or weighted rows, 100 push-ups, 150 air squats, and another mile run with or without the weighted vest, up to you!