Memorial Day Murph

No Excuses CrossFit will be doing the Hero WOD ‘Murph’ on Memorial Day. The WOD is named in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28, 2005. The movie ‘Lone Survivor’, which featured Mark Wahlberg, was inspired by Murphy and his Navy Seals team.

This is a very challenging workout, but it is a reminder of the men and women who have fought and died for our country. Classes will be at 9:30 and 10:30 a.m.

No Excuses CrossFit is selling Memorial Day Murph T-shirts as a fundraiser for the Gwinnett County chapter of Disabled American Veterans. There’s more than 65,000 veterans in Gwinnett and 22,000 are disabled. DAV operates solely on donations and fundraisers. Our contribution will help disabled veterans pay their mortgage, utility bills, car repairs and give them food vouchers.


T-shirts and tank tops are for sale for $30 through Wednesday, May 14. (We are no longer accepting pre-orders for T-shirts. We purchased a small amount of extra shirts. If you would like one, contact Brandon.) Donations will also be accepted through Memorial Day. Contact Brandon Brigman at to make a donation.

All donations will be made in memory of PFC Kenneth ‘Aaron’ Kincaid, a Gwinnett County native that died in Iraq in 2006 when a bomb hit his humvee while on patrol. The 25-year-old is survived by his mother, father, wife and two daughters.

1/4 Murph (30 minutes or less)

1/2 mile run

25 pull ups/ring rows

50 push ups

75 squats

1/2 mile run

1/2 Murph (30-45 minutes)

1 mile run

50 pull ups

100 push ups

150 squats

1 mile run

Murph (45 minutes or more)

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

After the workout, we will have a cookout at the gym. Please bring your own meat and drinks.