“Wherever something good is trying to happen something bad is trying to stop it.”
Mo – Yellowstone

Deep Squats (Thoughts)

Memorial Day is next Monday. For CFPA and CrossFit gyms around the world that means Murph. Here, we show up and do it all together at the same time.

The basics:
Park behind the gym and on the side. We have also arranged to use the parking lot South of CFPA in the Stree-Free Auto Care lot. Avoid Mike’s Bikes.
Be here before 9am. (You are responsible for your own warmup.)
Have a plan that will get you finished under 60 minutes.
Ask your coach to help you with your plan.
Stay until everyone is finished and we take the photo.
Feel free to bring snacks and recover together.

“Murph” is a grueling Hero WOD (Workout of the Day) consisting of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and a final 1-mile run. The pull-ups, push-ups and squats get partitioned as needed to keep moving. It is important as a sacred Memorial Day tradition to honor fallen U.S. Navy SEAL Lt. Michael P. Murphy.

Why the Workout is Important

Honoring a Hero: The workout is named after U.S. Navy SEAL Lieutenant Michael P. Murphy, who was killed in action in Afghanistan on June 28, 2005, during Operation Red Wings. He originally created this workout (calling it “Body Armor”) because it required no equipment and simulated the physical challenges of combat.

A Symbol of Shared Sacrifice: In the CrossFit community, “Hero Workouts” are designed to be exceptionally difficult to foster a sense of collective hardship, remembrance, and gratitude for fallen service members.

The Memorial Day Tradition: Every Memorial Day, millions of athletes in CrossFit gyms and garages worldwide tackle Murph to raise money for The Murph Challenge—the official foundation that awards scholarships in Lt. Murphy’s name.

Modifying the Workout

The workout is meant to be scalable so anyone can participate. If the volume is too high, you can:

• Drop the weighted vest entirely.
• Reduce the reps (e.g., to a “Scaled Murph” with 50 pull-ups, 100 push-ups, 150 squats).
• Use modifications like jumping pull-ups or ring rows.

See you in class.
Tim

What’s Going On?
Memorial Day Murph

Monday, May 25, 2026 at 9am

HELP NATALIE!

Natalie Dymmel has been nominated as the Bay Area Girl Athlete of The Week in the Mercury News. Please vote for her before Wednesday at 5pm. (You can vote more than once.)

VOTE HERE

Overheard in Class:
“There were fireballs going up and down my legs.”

Timfluencing

On May 9, 2026 Eric Church delivered a moving commencement speech for the graduating class of UNC Chapel Hill, structured around the 6 strings of a guitar. Each string, or pillar, represents Faith, Family, Love and Partnership, Ambition vs Resilience, Community, and Individuality. He closed it out with a special performance of his song “Carolina”.

Tim’s Takeaway: I may have grown up in NC, but I’m not necessarily a “Carolina” fan. I can appreciate a good speech when I hear one. I think you will like this one. With it being graduation season, I have a few more lined up to share with you.

Please send me suggestions for commencement speeches that are memorable for you and would like to share with our community.

Thank you for your support.

I look forward to what we will do together.