LCF Ohana and Guests!

We will be doing our annual Memorial Day Murph on Monday May 31st. We will have our normal Open Gym Hours from 6:00-10:30am and CrossFit Class at 8am and 9am. NO EVENING CLASSES!!

If doing Open Gym (and doing Murph) please be considerate of time and space as our classes take priority. We will have scaling options for Murph, so please scale accordingly.

Guests please take care of waiver and drop in online prior to arrival. Mahalo!

Please read our Murph Info section especially the stimulus and scaling sections.

Always remember.



1 Mile Run

100 Pullups

200 Pushups

300 Air Squats

1 Mile Run

We will also have a few different scaled options on the board at the gym.

Murph Info:

How do you perform the “Murph” workout?

Start and end the workout with a mile Run. Partition the Pull-Ups, Push-Ups, and Squats as needed. Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.

How do you score the “Murph” workout?

Score is the time it takes to complete all the movements, including both runs.

What is a good score for the “Murph” workout?

– Beginner: 60 minutes give or take a few
– Intermediate: 47-58 minutes
– Advanced: 36-41 minutes
– Elite: <35 minutes

What are the tips and strategy to use for the “Murph” workout?

If you choose to partition the reps (which is the original intent of the workout) partition them as follows: 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats. In the CrossFit community, this is known as performing 20 rounds of “Cindy.” It’s the most efficient way to partition such a high volume of reps.

What is the intended stimulus for the “Murph” workout?

While this WOD is an endurance-type workout, it should be performed in approximately an hour or less. If, for example, it takes you 90+ minutes to complete, you’ve altered the stimulus and lost the requisite intensity – meaning you should consider scaling.

How do you scale the “Murph” workout?

“Half Murph”
1/2 mile Run
50 Pull-Ups *Scale to Ring Rows or DB Rows
100 Push-Ups
150 Air Squats
1/2 mile Run
(no Weight Vest)

Intermediate (A)
Perform full “Murph” without a weight vest

Intermediate (B)
Perform “Half Murph” with a weight vest (20/14 lb)

Dumbbell Only
For time:
1 mile Run
100 Dumbbell Bent Over Rows
200 Push-ups
300 Air Squats
1 mile Run

Why Murph on Memorial Day? Because Murph is more than just a workout. It’s a Hero WOD.

Hero WODs (workouts of the day) are tributes to a fallen first responder or member of the military. “[They] are meant to be challenging in order to honor the sacrifice that these soldiers have made in defense of our freedom.

The workout was named after Navy SEAL Lt. Michael P. Murphy, who was killed in action in Afghanistan in 2005, according to CrossFit. After his death, he was awarded the Congressional Medal of Honor for his bravery.

The Murph was a favorite workout of Lt. Murphy, although he called it Body Armor, per CrossFit. The story of Lt. Murphy (and the other members of SEAL Team 10) is told in the book ​Lone Survivor,​ as well as a movie by the same name.

Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.


fill out the form below to get more information

“Kama’aina, local residents, your first session is FREE! You are welcome to attend any of our regularly scheduled CrossFit Classes (excluding Saturday AM). Click HERE for our schedule. Please arrive 15 minutes early to complete your waiver and to assure you are on time.

learn more about our membership options

Fill out the form below to get started.