Sarasota CrossFit Gym Begins Six-Week Training Program Ahead of Memorial Day Murph

RF CrossFit Sarasota has launched a six-week preparatory training cycle leading up to the annual Memorial Day Murph workout, a widely observed tradition in the CrossFit community. The gym reported that Murph-specific exercises, including increased running and bodyweight movements, have been incorporated into its current programming.

The Murph workout, performed each year on Memorial Day, consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and a final one-mile run, typically completed while wearing a weighted vest. The workout is named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan in 2005. Participants may scale the workout by adjusting movement difficulty, repetition volume, or removing the vest.

As part of the preparation, coach Mere has outlined push-up progression techniques for members working to build strength and endurance. The recommended progressions include elevated push-ups performed on equipment such as a bench or box, eccentric push-ups with a slow lowering phase, and knee push-ups with a transition to a low plank. The gym's coaching staff is available to provide individualized guidance on form and scaling.