At Crossfit Dixie's Murph Challenge 2023 - St. George, Utah
The Murph workout takes place all over the country on Memorial Day in honor of Lt. Michael Murphy, a Navy SEAL member who lost his life in Afghanistan in 2005.
The workout: run one mile, 100 pull-ups, 200 push-ups, 300 body-weight squats, run one mile - all with a 20# weight vest for the men and 14# for the ladies.
The Murph workout takes place all over the country on Memorial Day in honor of Lt. Michael Murphy, a Navy SEAL member who lost his life in Afghanistan in 2005.
The workout: run one mile, 100 pull-ups, 200 push-ups, 300 body-weight squats, run one mile - all with a 20# weight vest for the men and 14# for the ladies.
Fred Birnbaum and Doug Traubel after pull-up contest - Boise, Idaho
Fred Birnbaum
- Has been exercising and working out regularly for 45 years
- Climbed Mt. Rainier - 14,410 feet
- Recently participated in pull-up contest with friend Doug Traubel: they did 9 sets using no-weight standard pull-ups, then weighted pull-ups with 25#, 35# and 45#, and open-palm pull-ups
- "I really enjoy working out - staying fit helps you to feel better. If you want to have an effective work-out program, you have to be consistent."
Weighted open-palm pull-ups
Summit of Goat Mountain, Pioneer Mountain Range, Idaho - 2018
Blog post - Goat Mountain, Pioneer Mountain Range, Idaho
Blog post - Goat Mountain, Pioneer Mountain Range, Idaho
Horizontal pull-ups using Fat Gripz
Hard Guy Trail, Boise
One-arm push-up!