Murph Workout Options

I’ll never forget my first Memorial Day Murph workout.

Most of us would probably say the same – it’s not a workout that is easily forgotten. Two miles total, and tons of pull-ups, push-ups, and air squats… Murph isn’t a workout to be taken lightly.

Follow this blog for some common scaling options – however, we always encourage you to find the best scenario for YOU!   We are honoring servicemen and women and their sacrifice for our country – no one cares if you scale or not.


Murph Variations:


Non-partitioned (known as chipper style) and with a weight vest:

The RX:

Run 1 Mile

100 Pull Ups

200 Push Ups

300 Air Squats

Run 1 Mile


Half Murph:

Half mile run

50 pull ups

100 push ups

150 air squats

Half mile run


Rounds/non-chipper style:

20 rounds of:

Run 160m

5 Pull Ups

10 Push Ups

15 Air Squats


Run 1 mile

33 rounds of:

3 pullups

6 pushups

9 air squats

Then 1 round of 3-2-1

Run 1 mile


Run 1 Mile

20 Rounds of:

5 Pull Ups
5 Push Ups
15 Squats
5 Push Ups

Run 1 Mile


No equipment options:

Dumbbell Only
For time:
1 mile Run
100 Dumbbell Bent Over Rows
200 Push-ups
300 Air Squats
1 mile Run

No Equipment
For time:
1 mile Run
200 Push-Ups
300 Air Squats
400 Sit-Ups
1 mile Run



The #800gChallenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day.

No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want.

Raw, cooked, canned, frozen; doesn’t matter!  If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it! Here’s a one-sheet with all the rules.

So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables. Read more here.



Tuesday, Sept 8 through Tuesday Oct 6




We will host a meeting at the gym to go over all the challenge rules and answer your questions via ZOOM on Tuesday, September 1st at 8:00 PM (will be recorded and shared if you cannot make it live!)

Link to join the meeting:

FB Event Reminder:


$10 participation fee


We will be using Wodify Rise to log scores and leaderboard throughout the challenge. More info on scoring can be found here.


The winner will receive a $30 membership credit to his or her next billing cycle.  All participants who complete the challenge will be entered into a $25 Dinner Club gift card.


You can contact with any questions!


COVID-19 Resources for At Home Training

WOD Notes for Tuesday, March 17, 2020:

As we continue to see a lot of local businesses shut down, we want to be sure we are offering our clients some outlets for energy and fitness, but also general well-being.  Here are some links to ideas to try out while you have the ‘time’:

COVID-19 – CFS Response (as of March 15, 2020)

Salire Family,


We are facing uncertain and overwhelming times.  We like to think of our gym as a family gathering place – so we are doing our best to do all of the following for our members and staff:

  • Wipe all equipment and touch points frequently
  • Maintain a rigorous cleaning schedule
  • Staff will continue to wash hands upon entry and exit of our facility
  • Respect social distancing boundaries
  • Remain at home when feeling ill or exposed to anyone with COVID-19 symptoms or further testing and or quarantine
  • Offer at home workouts daily (Can be found in Wodify)
  • Allow members to access our gym 24/7 through our Hybrid AF app

We ask that members do the same to help us avoid this pandemic hitting so close to home.   We will continue to follow local, state and federal laws and regulations.  All questions or concerns can be sent to

We are just as excited as everyone to #flattenthecurve and come out on the other side.