12th Annual Memorial Day Murph WOD + Community BBQ (29 May 2022)

Please join us on Sunday, 29 May for our 12th Annual Murph WOD, followed by our community Potluck Barbecue in the Back Alley. We will open doors at 9 a.m. and kick off our first heat at 9:15 a.m. We will offer three heats initially, and add more as needed. The heat registration form will be available closer to the event date. Join us post workout for our community BBQ. It will be a potluck style event. We will be grilling chorizos/sausages and have some beer and of course the “CrossFit” beverage of choice, white claw or truly. But we invite you to bring something to throw on the grill or a dish to share with the community. Feel free to invite friends/family for the BBQ. We are excited to host our 12th annual Murph workout with our community! If you have any questions, please send us a DM at info@crossfitkingstowne.com.


Run 1 Mile

100 Pull Ups

200 Push Ups

300 Air Squats

Run 1 Mile

* Wear a 20lb Vest (Optional)

You can choose to complete the workout following the traditional format, or partition the middle section as needed until work is complete (e.g. 20 Rounds of 5 Pull Ups, 10 Push Ups, 15 Air Squats). For individuals who are new to our program or deconditioned, we will offer a variety of scaling/modifications to ensure you complete the workout in a safe and effective manner. We will also be offering some Murph Prep opportunities in classes and on the weekends leading up to Murph. If you plan to complete Murph, we ask that you come hydrated!