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  • Murph Memorial Day WOD



    You’d have to be some kind of crazy to get up early on a Holiday weekend to workout, and not just any workout but one that truly makes you questions your decision making abilities.

    Well call us all crazy then because that is just what some of us did at 9 am on Memorial Day. In remembrance of Lt. Michael Murphy and all those who have served, we laced up our sneakers, some of us tightened our pony tails and we geared up for MURPH.

    MURPH is a grueling workout that consists of a 1 mile run, 100 pull-ups, 200 push-ups and 300 air squats, followed by another 1 mile run. For those of us who want to add to the challenge you have the option to slap on a 20-pound vest. For those of us who might be considered to have better decision making skills, there is the half MURPH. The half MURPH consists of a half mile run, 50 pull-ups, 100 push-ups, and 150 air squats.

    Despite what some might consider poor decision making; we all loved it; if not the workout then the comradery that comes along with being part of the SBG community. We all cheered one another on and even if we are struggling, there’s an undeniable strength in encouraging your neighbor to “keep going.”



    Out of the 40 plus people that showed up to partake in MURPH this year, roughly half of them had never done MURPH before and some of them were not even regular participants of Cross-fit. To name a few first timers, we had Brad, Jim, David and his family and Mr. Parra, who’s son participates in our kids Brazilian Jiu Jitsu program. Sean Coleman, one of our head coaches finished full MURPH with the fastest time at forty minutes and twenty-one seconds. Gabby Kehren, who is a participant of our TEAM GA Weightlifting program was our first female to finish full MURPH. We had three gentlemen; Sean, Matt and Brandon brave the task of doing full MURPH while wearing the prescribed 20-pound weight vest, which again was optional. (One really should question their decision making abilities.)

    We concluded our epic morning with a nice feast of BBQ and assorted side dishes and deserts; I’d be fibbing if I told you that every bit of it was healthy. Some of us settled comfortably on the floor while others stood around; but the general consensus was the same; we all needed FOOD!


    If you didn’t have the chance to join us this year or MURPH just doesn’t strike your fancy, SBG Buford and Sandy Springs will be hosting socials and events throughout the year. Check out our Facebook Page or find on the web.


    Straight Blast Gym/Crossfit


    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.