You have our permission to take the rest of the week off from SQUATS

Memorial Day is an opportunity for all of us to take a break and remember those who have given their lives for this country. It’s not necessarily a day to “celebrate,” per se, but more of a remembrance and a chance to honor all the brave souls who made the ultimate sacrifice.

One way to honor our fallen veterans is to perform an intense Crossfit workout called “Murph,” in which you run 1 mile, perform 100 pull ups, 200 push ups, and 300 air squats, then finish with another 1 mile run — all with a 20 pound weight vest on.

It’s a workout that Medal of Honor recipient and former Navy Seal officer Michael Murphy used to perform, and it’s now a staple for millions of people each year during this weekend in late May. He liked to call it “Body Armor,” and for good reason — it’s a brutal workout that challenges your strength and stamina.

Ice Skating our way into exhaustion

With all of this said, we saw a lot of groups challenging their community to perform this on their own, and then check in virtually while doing so. To us, that stripped away fragments of that sense of connectedness and community, so we wanted to come up with a modified version we could perform together in our respective homes or yards.

So, instead of a 1 mile run, we spent 5 minutes performing cardio-like movements in a row — movements like jumping jacks, mountain climbers, and ice skaters.

Then, we tackled the bulk of the workout in our own unique way: it consisted of 5 rounds of supermans, push ups, and air squats. Instead of expecting everyone to hit a specific number, we broke it into 30, 60 and 90 seconds intervals.

Matt may or may not have passed gas during this super man

Then, we ended with 5 more minutes of cardio, and called it a morning. It was short but powerful, and everyone could feel it.

That’s important to us: creating an environment that is super challenging, but also easily accessible. The Murph workout is gnarly, no matter how strong and fit you are. But, it’s a good way to work hard and honor the people who risked it all so we could have the freedom we have.

Everyone who came today: cheers to you — you crushed Murphz (our nickname for this modified version). Those who couldn’t make it — no worries at all. Check the Facebook page for the full description, and if you’re feeling frisky, get after it and let us know how it went. We’d love to hear from you.

God bless America, and God bless our community of wonderful people.

Modified Murph Day

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