There are workouts…
And then there’s Murph.
Every year, this day hits different.

On Saturday, May 23rd, we will once again be an official host location for our annual Murph Challenge at Swift River CrossFit—and whether you’ve done it before or this is your first time, this is your invitation to be part of something bigger than just a workout.

This is about effort. Community. And showing yourself what you’re capable of.

_{What Is Murph?}
Murph is a Hero workout performed in honor of Lt. Michael Murphy, a Navy SEAL who gave his life in service to this country.
The workout is simple on paper:

• 1 mile run
• 100 pull-ups
• 200 push-ups
• 300 air squats
• 1 mile run

But what makes Murph powerful isn’t just the volume—it’s the shared experience of doing something hard, together.

Let’s Clear This Up: Murph Is for Everyone
If you’ve ever thought:

• “I’m not ready for Murph”
• “That’s way too much volume”
• “I’ll do it next year”

Nope. Not this year.
Because here’s the truth:

Murph is infinitely scalable
You do NOT need to do it RX.
You do NOT need a weight vest.
You do NOT need to be “in shape enough.”
You just need to show up.

This event is for:

• First-timers who want a real challenge
• Everyday members who want to push their limits
• Experienced athletes looking to go hard
• Friends, family, and anyone in the community

We’ll meet you exactly where you are.

How You Can Break Up Murph (This Changes Everything)
The biggest mistake people make with Murph?
Thinking they have to grind through it straight.

You don’t.

In fact, how you break it up is the key to success.

Here are some of the most effective ways to approach it:
1. “Cindy” Style (Most Popular)
20 rounds of:

• 5 pull-ups
• 10 push-ups
• 15 squats

This is the go-to option.
It keeps things moving, prevents burnout, and gives you a steady rhythm.

2. Intermediate / Advanced (10 Rounds)
10 rounds of:

• 10 pull-ups
• 20 push-ups
• 30 squats

Fewer transitions, bigger chunks.
Great if you’re experienced and want to move faster.

3. Beginner-Friendly Volume (33 Rounds)
33 rounds of:
• 3 pull-ups
• 6 push-ups
• 9 squats
(+ 1 final round of 1/2/3)
Smaller sets = less fatigue.
Perfect if this is your first Murph.

4. Reversed “Cindy” (Push-Up Saver)
20 rounds of:

• 5 pull-ups
• 5 push-ups
• 15 squats
• 5 push-ups

This is a game-changer.
Breaking up push-ups helps avoid total burnout late in the workout.

And Yes… We Scale Everything

• Band-assisted or ring rows for pull-ups
• Push-ups to a box or reduced reps
• Air squats adjusted as needed
• Run distance modified if needed

Your Murph still counts.

Event Details
Date: Saturday, May 23
Heats (25 athletes per heat):

• 7:00 AM
• 8:15 AM
• 9:30 AM
• 10:45 AM

Spots are limited and WILL fill up.
Cost:

• Free to participate at SRCF
• Optional official Murph Challenge registration online

Who: Members + Non-members welcome
Coaches: Aimee & Paul

HOW TO SIGN UP:
Murph heats are available using the same app that you use to sign up for classes under events

Friends & family can join! Email Brie at [email protected] for a guest sign-up link. ($25 drop-in fee unless officially registered through The Murph Challenge site).

Want to officially register? Click this link to sign up for The Murph Challenge – Official registration is encouraged but not required. https://themurphchallenge.com/pages/product-register?gad_source=1&gad_campaignid=22289095424&gbraid=0AAAAA-sulY2jOPaTRtOFcZQiAJ8sG-OkT&gclid=CjwKCAjw-dfOBhAjEiwAq0RwI12NBeeIM-AtcQaxKsfUXA3EjNuKfA9i6qC5j5ft78WmnVsXtbfKnRoClpIQAvD_BwE