Okay folks,

Canada Day is here and most of you know what this means. We will be doing a workout that is widely known as “Murph” named after Lt. Michael P. Murphy an US Navy Seal who died in action. It was a workout this man was very fond of. It became a bit of a tradition for myself to do this workout on Canada Day, so no sense stopping now. I’m inviting all of you to join me. We will going through warm ups at 10:30 and begin the workout soon after that.


Run 1 Mile

100 Pull ups

20o Push ups

300 Squats

Run 1 mile

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run

As you can see this is quite the feat, for you folks looking at this and thinking not a chance there are a few different ways to scale this workout. So please still join, nothing like working hard with your friends. Another note is this workout includes running, I will be discussing the various markers depending on which version of this workout you will be doing.

The turn around for the full mile will be at the botanical gardensIMG_1600


The turn around point if you are doing the 3/4 Mile will be at the pink rock on the right side of the trail, its hard to miss.



IMG_1604And finally the turn around if you are doing the 1/2 mile will be at the beach petals flower sign.

So to reiterate we will be starting at 1030, and I hope to see as many of you there as are able to. I know all of you have busy schedules so I completely understand if you can’t make it. Happy Canada Day everybody!