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  • Memorial Day is Upon Us.. Which Means It’s Time for Murph!


    Every Memorial Day, CrossFit and fitness enthusiasts around the United States honor the memory of Michael Murphy by doing a workout in his honor.

    Navy Lieutenant Michael Murphy, who was killed in Afghanistan on June 28th, 2005, was only 29 years old at the time of his death. A recipient of the Medal of Honor, he was the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star and the Purple Heart.

    Daniel Murphy, or “Murph”, was a fitness enthusiast. While deployed overseas he would do CrossFit style workouts that would implement weight lifting, gymnastic movements, plyometrics, and endurance activities. Designed to keep him in top shape, his CrossFit style workouts kept him in great physical condition without the use of a bunch of fancy gym equipment. Not having the luxury of a CrossFit box or fitness gym at his disposal, Murph often had to design his workouts around bodyweight movements and running.

    Every Memorial Day, Straight Blast Gym (along with CrossFit gyms all over the United States) host “Murph”, a workout dedicated to Michael Murphy. The workout consists of the following:

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

    Murph is designed for all different kinds of athletes, for those who do CrossFit, Kickboxing, Jiu Jitsu, Fitness Bootcamps, and more. It is a fantastic way to pay tribute to a man who cared about his phsycial well-being and, more importantly, gave his life for our freedoms.

    While athletes who regularly do CrossFit and Fitness Performance may choose to do the workout as prescribed (or even with a weight vest), there is also an option to do the workout scaled, with less running and repititions.

    Non-members of Straight Blast Gym Buford are welcome to join us for the event! Whether you have CrossFit experience or not, you will be able to participate in this workout. Because there is no weightlifting required, and every exercise can be scaled, people new to fitness and CrossFit are welcome to participate.

    Call Straight Blast Gym Buford at 770-277-8741 if you are not a member and wish to join us for the Memorial Day fun!

    Jim Sheppard

    is one of the co-owners of Straight Blast Gym Buford and Straight Blast Gym Atlanta. He has been training / coaching / competing in Muay Thai since 2013 and holds a blue belt in Brazilian Jiu Jitsu.