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Murph Workout in Columbia, SC | Free Memorial Day Event at Vertex PT

Murph Workout in Columbia, SC | Join Us This Memorial Day

We’re hosting our annual Murph workout this Memorial Day at Vertex PT in Cayce, and you’re invited.

Whether you’ve done Murph before or this is your first time, this is a great opportunity to challenge yourself, train with a group, and honor those who made the ultimate sacrifice.

Event Details

  • Date: Monday, May 25
  • Heats: 7:00 AM and 8:00 AM
  • Location: Vertex PT, Cayce, SC

👉 Sign up here

If you’ve been wanting to try out our gym or just need a place to do Murph, come for free. Bring a friend.

What Is the Murph Workout?

“Murph” is a CrossFit Hero workout honoring U.S. Navy SEAL Lt. Michael Murphy, who was killed in action in Afghanistan on June 28, 2005.

Every Memorial Day, gyms across the country complete this workout as a tribute to his sacrifice and to honor all who have served.

The Murph Workout (Rx Version)

For time:

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

You can break up the pull-ups, push-ups, and squats as needed.

A weight vest (20 lb for men / 14 lb for women) is traditional, but not required.

Murph for Beginners (Scaling Options Available)

New to Murph? No problem.

We’ll have scaling options available so anyone can participate, including:

  • Reduced reps
  • Ring rows instead of pull-ups
  • Elevated or modified push-ups
  • Shorter run distances

Our goal is simple: meet you where you are and help you get through the workout safely.

Why Do Murph on Memorial Day?

Murph is more than just a workout.

It’s a way to:

  • Honor those who gave their lives in service
  • Push yourself physically and mentally
  • Be part of something bigger than yourself

There’s a different energy in the room on Memorial Day. You feel it.

Join Us for Murph in Columbia, SC

If you’re in Columbia, Cayce, West Columbia, or the surrounding area, we’d love to have you.

👉 Reserve your spot here

Come put in the work. Bring a friend.

We’ll see you on Memorial Day.

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Fittest Physio 2023: Event 2 Movement Standards

It’s time for Week 2! Like last week, this week’s workout has 2 scores. Get your running shoes ready!

Part A: 4 rounds

  • 400m run
  • :60 rest

Into

Part B: (starting at the conclusion of the :60 rest after the last interval)

  • 1-mile run for time

*Score A is your slowest 400m interval from Part A.
**Score B is your time to complete the second mile.

For this week’s workout, a track is preferred. This will help with the “honor system” regarding distance. If you absolutely can’t make it to a track, consider doing it at your local CrossFit gym where they often have 400m marked off. If logistics will be a problem for you this week, please send me an email at josh@vertexpt.com.

Workout structure: For this workout, you will need a clock or a watch that will allow you to track your run times. It might be helpful to have pen and paper or a whiteboard where you can write down your times as you go, or use a watch to track the splits.

Keep track of your 400m interval times during Part A, as your score is your SLOWEST time of the 4 intervals. This prevents you from sprinting one of them all out and then ‘dogging’ the rest. The rest time between each interval is 1 minute, including after the last interval before starting Part B.

After interval number 4, take the 1-minute rest and then start Part B. For this part, you are running a mile straight through, and your score is your time to complete the mile.

If you have any questions, please send me an email at josh@vertexpt.com. See you on the track!

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Better Faster Podcast: Games Prep

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Better Faster Podcast: Dimepiece Daniel

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