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Memorial Day MURPH Relay - GRCC Practice Football Field

  • John Ball Park 1300 West Fulton Grand Rapids, MI 49504 (map)

Mark your calendar - together we will be completing the Murph workout at 0700 on Memorial Day. The Murph was named for Michael Murphy, a Navy Seal killed in Afghanistan in 2005.

The Murph is typically completed using a weighted vest and consists of:

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

We'll be adjusting this to have more of a team feel as their are a wide variety of fitness levels at F3.

Earlier Event: May 26
Workout @ John Ball Park
Later Event: May 30
Workout @ The Belknap Stairs