May 04, 2021

Join us for The ‘Murph’


Have you heard of Lieutenant Michael Murphy?  He was the Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, posthumously, for his courageous & selfless actions during the War in Afghanistan.

“Murphy was killed on 28 June 2005 after he left his cover position and went to a clearing away from the mountains, exposing himself to a hail of gunfire in order to get a clear signal to contact headquarters for relaying the dire situation and requesting immediate support for his team.[13] He dropped the satellite phone after being shot more than 14 times but picked the phone back up and finished the call. While being shot, he signed off saying- “Thank You”,[14] then continued fighting from his exposed position until he died from his wounds.” (Source, Wikipedia)

To honor this young man, and ALL men and women who died while serving our country, we are PROUD to announce that Fit Body Boot Camp is starting a new tradition.  Beginning Saturday May 29th (Memorial Weekend), and all future Memorial Weekend Saturday bootcamps, we’ll be changing our bootcamp format for that one day only to THE MURPH.WHAT IS THE MURPH?

  • 1 mile run immediately followed by
  • 100 pullups
  • 200 pushups
  • 300 air squats
  • And you finish after ANOTHER 1-mile run…all completed FOR TIME!


A lot of fun, burning muscles, sweat, and a LOT of PRIDE! 🇺🇸💪

On Saturday May 29th, please arrive to Fit Body anytime between 7am to 9am.  This is an open gym workout – you’ll work at your own pace to complete the MURPH.

We will have a modified workout ready for anyone who needs it.  I repeat, we WILL have modified moves & equipment in place for anyone who needs it! ⤵️

For example, in place of a traditional PULL-UP, we will have the equalizer bars or TRX pull-up’s (or rows) as shown in the photos below:

Pushups can be done on knees (or wall push-ups), as needed:

‼️ Don’t skip this workout because you think this is over your ability; simply show up, do what you can, and have some fun!  This will be an awesome morning!

And because I know this is the next question we’ll get:  YES, you can partition your workout, meaning:

1 mile run, then
20 rounds of
5 push-ups
5 pull-ups
5 push-ups
15 squats
Finishing with a 1 mile run
*If you are unable to run, we will have alternate


– Come well hydrated

– Eat something substantial about an hour before your workout and bring water & snacks, as needed

– Pace yourself throughout your workout

– Remember why you’re doing the workout

– Post workout recovery – try to get outside for a relaxing walk on Sunday and reflect on everything your body has done for you, feel gratitude, feel proud.  Get some stretching in, and be sure to eat substantially – proteins, healthy fats, complex carbs.

The men and women we are honoring with our sweat and efforts were fathers, mothers, brothers, sisters, husbands, wives, daughters and sons.  They embodied the values and spirit of true heroes.  We are humbled by their sacrifice and look forward to paying tribute to their bravery with The MURPH workout.  See you there, Bootcampers!

Ps I know I said it earlier, but we WILL have modifications for anyone who needs them, and we know there will be many of you, so please show up and just do your best.  That’s all you can ask of yourself.  Don’t skip this because you think this is over your ability; show up, do what you can, and have some fun!  This will be a special day!