Step 1: Train Solo (April/May)

Step 2: Join the Finale (May 25)

Join the Foothills Area YMCA for an 8-week journey to conquer the legendary “Murph” workout. This program is designed to help you build the endurance and strength needed to take on the challenge on Memorial Day.

How It Works:

• Step 1: The 8-Week Solo Training (April & May) Prepare on your own schedule! Use our provided 8-week training guides below to build up your reps and mileage. You can follow the plan exactly or integrate it into your current fitness routine.

• Step 2: The Finale Event (Monday, May 25) Put your training to the test! Join your fellow members at the YMCA to complete the Murph WOD together in a high-energy group setting.

Cost: Free. Members only.

Registration: Required for the May 25th event. Choose from Intermediate/Advanced class at 8 am or the Beginner class at 9:30 am. ☟

The Murph WOD honors Navy Lieutenant Michael Murphy and fallen soldiers. It involves:

• A 1-mile run
• 100 pull-ups
• 200 push-ups
• 300 air squats
• Another 1-mile run

Modifications to the workout will be available for participants, and all options will be explained on the event day.

Print the training guides here:

• Beginner
• Intermediate
• Advanced