Murph Day 2017 (Sat. 6/3)

DSC03479DSCF’s 2013 crew, pre-Murph

OLYMPUS DIGITAL CAMERADSCF’s 2013 crew, post-Murph

Murph Day 2014 Instagram SpliceDSCF’s 2014 crew, pre-Murph

IMG_5963DSCF’s 2015 crew, pre-Murph

11415576_869228879790879_1791137029268771640_oDSCF’s 2015 crew, post-Murph

IMG_1029DSCF’s 2016 crew, pre- and post-Murph

On Saturday, June 3rd, Windy City CrossFit is hosting their annual Murph Day!


For the past four years, we’ve attended this event and tackled the always challenging and humbling “Murph”:


1 mile run

    • 100 pull-ups
    • 200 push-ups
    • 300 air squats

1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.


Check out our previously published guide on partition possibilities here:


Registration has begun and continues until June 2….BUT sign up NOW (seriously, RIGHT NOW because these spots will go quickly) for the 10:00 or 10:30 am time slot – fill whichever time slot has the most capacity available – so we can enjoy this workout together! $50 gets you access to the event, a Murph Day 2017 unisex tank top, and food/drink afterward. Proceeds go to the Navy Seal Foundation.


If you’ve never done “Murph” as a CrossFitter, you owe it to yourself to take on the challenge!

Need some encouragement to take the plunge for the first time? Try one of these tactics:

    • find a friend of similar fitness abilities to perform the workout alongside
    • personally challenge yourself to do something you’ve never done previously
    • create a performance- or completion-based goal with a non-food/drink reward


If you’ve done it before, come do it again and help push on our first timers!

Need some encouragement to sign yourself up again? Try one of these tactics:

    • call out a friend whom you may have been neck-and-neck with throughout the Open or someone whose scores and times your consistently check on the whiteboard when you attend classes
      • put a wager down to really up the ante!
    • try a new strategy for breaking up the pull-ups, push-ups, and air squats (it’s like doing an entirely different workout!)
    • challenge yourself with a new scale or a weighted vest

Details here:

Registration here:

by admin in Event

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