* U.S. Veteran Owned Gym *

636-395-3425

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636-395-3425

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Murph 2023 Training Group

An eight-week training plan aimed at helping athletes of ALL fitness levels achieve their best Murph time.  (Signup Below. No Membership Necessary.)

CLASS SCHEDULE

Classes Meet 2X's Per Week

April 2nd - May 27th - (Pick TWO of the class times below) 

  • Wednesday 6am OR 6pm
  • Friday 4pm
  • Sunday at 8am 


We will end with a full Murph - (Pick ONE of the times below) 

  • Friday, May 26th - 4pm
  • OR Saturday, May 27th - 8am

What is Murph?

Murph is a Hero workout that consists of:


For Time

  • 1 mile run to start workout
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1 mile run to end workout

What is Partitioned Murph?

For Time

  • 1 mile run/walk to start workout
  • 100 Pull-Ups = 20 sets x 5 reps (can be assisted Pull-Ups)
  • 200 Push-Ups = 20 sets x 10 reps (can be from knees)
  • 300 Air Squats = 20 sets x 15 reps (can be box squats)
  • 1 mile run/walk to end workout

Percentage of proceeds will benefit wounded warriors Project

2023 Murph Training Group

You will earn a sense of pride and accomplishment knowing you gave your all while honoring a fallen hero.

Signup here

Michael Patrick Murphy

(May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan.


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4750 Mid Rivers Mall Drive. Cottleville, MO 63376

636-395-3425

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