Workout of the Day

Memorial Day Murph


Join the No Boundaries family this upcoming Memorial Day, Monday, May 28 at 9:00am for our inaugural Memorial Day tradition: “Murph.” All regular classes will be cancelled, and we will all perform the workout as a remembrance on this day.

This year, we will be supporting our military community and their families through the Marine Reconnaissance Foundation (you can read more HERE) -- 100% of all donations will go directly to the foundation. This is our chance to give back to a community that has given to all of us generously. All attendees are encouraged to donate -- please bring cash!

Who/What is Murph?

Murph is a workout created in honor of fallen soldier, Lieutenant Michael P. Murphy. The No Boundaries community and the CrossFit community at large gather every Memorial Day to complete this tough workout to honor lives of all those who have fought and served our country.

During a reconnaissance mission in 2005, during a long-lasting firefight, Lt. Murphy was killed in action, along with two of the other members of his four-man SEAL team, and a dozen other men attempting a helicopter rescue. One member of the team survived to tell the story of Murphy’s courageous and selfless actions as he risked, and ultimately sacrificed, his own life in an effort to protect his men. Lt. Murphy was posthumously awarded the Congressional Medal of Honor for his courageous actions. You can read more about Lt. Murphy’s story HERE.

The workout was a favorite of Lt. Murphy during his time serving. He nicknamed it “body armor,” and performed it regularly, hoping it would help protect him in his time in combat.

“Body Armor”
Complete the following for time:

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

*If you have weight vest or body armor, wear it

All are welcome to join us on this special day to workout, or just to stop in and join in the community gathering. Coaches will help with scaling the workout to any experience level, and it may be completed in small groups as well.

Make it Facebook official HERE!

- PS


  • Tumbling skill work: forward rolls, backward rolls, cartwheels, tucks, roundoffs, rolls to presses, rolls to pistols, etc.