Lowry CrossFit – CrossFit

Today, we honor Memorial Day with the 9th running of “Murph” at LCF. The doors will open at 8:00am and we’ll run three heats promptly:
**all other class times canceled.
The weather might be a bit rainy, but no big deal. Don’t worry about signups, heats may fill up but we’ll have access to the outside rig as well and run 3 heats in a row.
Post workout celebration- 12:00p. We have procured a members clubhouse-we will drink, bbq and have access to a pool(heated) and hot tub if you want to get in. I’ll provide the protein if folks want to bring a side and/or beverage.
7575 E. 29th Place
Denver 80238
Parking will be outside the building and you’ll need to text me (303) 803-8537 when you arrive for me to let you in the building.
Look forward to celebrating Memorial Day and “Murph” with everyone 🇺🇸🇺🇸🇺🇸

View Public Whiteboard

MC: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here


1. We want to aim for both of our mile runs to be completed in roughly the same amount of time. Treat the first mile as a buy-in and pace more than than you think. Treat the second mile as a cash-out and aim to push the pace.

2. We’ll break up the gymnastics in the middle based on our capacity. Whatever break up strategy we choose, we should be aiming for constant movement with minimal breaks.

Potential Break-Up Strategies:

25 Rounds: 4 Pull-Ups, 8 Push-Ups, 12 Air Squats

25 Rounds: 4 Push-Ups, 4 Pull-Ups, 4 Push-Ups, 12 Air Squats

25 Rounds: 2 Pull-Ups, 4 Push-Ups, 2 Pull-Ups, 4 Push-Ups, 12 Air Squats

20 Rounds: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

20 Rounds: 5 Push-Ups, 5 Pull-Ups, 5 Push-Ups, 15 Air Squats

10 Rounds: 10 Pull-Ups, 20 Push-Ups, 30 Air Squats

10 Rounds: 5 Pull-Ups, 10 Push-Ups, 5 Pull-Ups, 10 Push-Ups, 30 Air Squats

Movement Prep

Practice Round:

200m Run

2 Pull-Ups

3 Push-Ups

4 Air Squats

200m Run


1,600M RUN

– Reduce Distance

– 2,000M Row

– 4,000M Bike

– 1,600M Ski


– Reduce Totals (75/150/225 or 50/100/150 reps)

– 100 Push-Ups/200 Sit-Ups/300 Air Squats

– 200 Push-Ups/400 Air Squats

– 300 Push-Ups/300 Air Squats

– 200 Sit-Ups/400 Air Squats