Memorial Day Murph



WHEN? The event will take place on the morning of Memorial Day, May 26th 2014. Heats will run at 8:00 AM, 9:15 AM, and 10:30 AM.

WHAT IS MDM?  Memorial Day Murph is an annual fundraiser at CrossFit Vanguard  that benefits military charities. It’s based on a CrossFit workout called “Murph,” named after Medal of Honor recipient Michael Murphy. The idea is to honor ALL of our fallen military members with a challenging workout.



In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005.


– 100 PULL-UPS
– 200 PUSH-UPS
– 300 SQUATS

*Wear a 20 lb weight vest if you have one

WHO CAN PARTICIPATE? Anyone! You don’t have to be a member of CrossFit Vanguard, nor do you have to be able to do the entire workout to participate, just do what you can. You can do the entire thing yourself, or complete it with a team (Limit 4 people/team).

WHERE? CrossFit Vanguard N218 Stoney Brook Road, Appleton WI 54915

WHY? To honor ALL fallen military members with our pain and sweat, (and possibly some tears and colorful language!), and to raise money for great charities supporting military causes.

WHERE DOES THE MONEY GO? All profits go to the Wisconsin Chapter of HOOAH (Helping Out Our American Heroes) Inc. We have ZERO paid staff and minimal overhead. It is our goal to maximize your donation to ensure a successful event.


WHAT’S THE COST? Registration is $25, and includes an awesome event shirt. To register for the event, click here.

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Q? When is Memorial Day Murph?

A. CrossFit Vanguard will be hosting the workout on May 26, 2014.


Q?  That workout looks pretty brutal! What if I can’t do the entire thing, can I still participate?

A. Absolutely! Don’t feel bad if you can’t do the entire workout (not many can). There are many variations and substitutions that you can do for all of the exercises.  Also, we are encouraging people to grab a friend and do it together as a team, with each of them doing what they can. The idea is to challenge yourself and put forth some effort for those who have made the ultimate sacrifice for our freedom. Memorial Day Murph is about setting a goal and working toward it. You can also register as a team and break up the workout among 2,3 or 10 people.


Q?  Do I have to belong to CrossFit Vanguard to participate?

A. No!  CrossFit Vanguard is opening it’s doors to any and all people that want to participate.  To ensure that the event runs as smoothly as possible, please complete the form above, email us at, or give us a call at 920/659-0475 so that we can plan accordingly and host a successful event in honor of our fallen warriors.


Q?  When will I get my shirt?

A. You will receive your Memorial Day Murph shirt the day of the event.

Q? Can I still order a shirt if I don’t participate?

A.Yes! You are not obligated to do the workout even if you register. However, the idea of Memorial Day Murph is to get out and exercise, no matter what your “Murph” is, and to sweat a little for those who gave all.