The most dreaded workout in fitness...


The mere mention of this workout is enough to unleash a torrent of stories from seasoned CrossFitters

"I do it every Memorial Day"

"I've never done it"

"I tried once, blacked out and woke up with sore lats and a strange cat in my apartment"

And of course, there's always:

"I'd do it, but I don't have a weight vest"

And that's where this email comes in.

You really only need two things to do Murph:

  • A weight vest
  • A pullup bar

And we're offering 10% off each, or a 3 pack of OneFitWonder weight vests for 20% off.

Order now and they'll get there by Memorial Day.

Curious about Murph? Here it is:

For time:

  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 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.

But don't forget why we "Murph" on Memorial Day - to honor Navy Lieutenant Michael Murphy who was killed in Afghanistan June 28th, 2005- and more broadly- to honor all our veterans who gave their all in the line of duty.

So get out there, and suffer, and remember.


Peter Keller
Peter Keller


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