We do Murph every year because we love this country.
We believe we live in the best country in the world. We are grateful for that every single day. And while most people spend Memorial Day enjoying a long weekend, we know there are people who gave their lives so we could have that weekend.
So we do something about it.
The other 364 days of the year we train for ourselves. To feel better. To look better. To show up as the best version of ourselves. But once a year we put that training to work for something bigger.
That is Murph.
It is serious. It is hard. And it is one of the most fun things we do all year.
Murph has become one of those workouts that people hear about and want to try. Like a marathon. So we open it up. Free. Coach led. Safe. For everyone. Because if you are going to do Murph for the first time we want you to do it right and we want you to do it with us.
And then we keep the doors open all week.
Because one workout is not enough to show someone what this is really about. Our members have friends who are curious. People who have been thinking about trying CrossFit but have not taken the leap. Bring a Friend Week gives them the chance to jump in during one of the biggest community events of the year and see what it actually feels like to train with a coach, follow a real program, and be part of a community that has your back.
That is why we do Murph. That is why we keep the doors open all week. And that is why we want you here.
This year Murph is on May 25th at 9am at Modern Human CrossFit, 223 Fentress Blvd Daytona Beach FL 32114. Free and open to everyone ages 8 and up.
And the doors stay open all week through May 30th for Bring a Friend Week.
CLICK HERE TO REGISTER FOR MURPH AT MODERN HUMAN CROSSFIT
What is Murph?
Murph is a Hero Workout. Hero Workouts are named after servicemen and women who died in the line of duty. CrossFit gyms across the country do them every year to honor their sacrifice.
Murph is named after Navy SEAL Lieutenant Michael Murphy. On June 28, 2005, his four-man team was compromised deep in the mountains of Afghanistan. Surrounded and outnumbered, Murphy crawled into an open clearing under enemy fire to call for help. He made the call. His teammates survived. He did not make it home.
Lieutenant Murphy was 29 years old. He was posthumously awarded the Medal of Honor. His story was told in the movie Lone Survivor.
Every Memorial Day we do his workout in his honor. That is what Murph is. That is why we do it every year.
What is the Murph CrossFit Workout?
The workout is:
1-mile run 100 pull-ups 200 push-ups 300 air squats 1-mile run
Optionally done in a weighted vest. Most people do not wear one.
How Long Does Murph Take?
It depends on the version you choose and where you are starting from. Beginners doing a scaled version can expect to finish in 45 to 60 minutes. Intermediate athletes doing partitioned Murph typically finish in 45 to 75 minutes. Advanced athletes doing full unpartitioned Murph can take anywhere from 45 minutes to over 90 minutes.
Our coaches will help you pick the right version so you finish strong.
There is a Version of Murph for Every Level
You do not need to be fit to show up. You do not need a pull-up. You do not need to have done CrossFit before.
Every year people walk through our doors and do Murph as their very first CrossFit workout. They do something hard. They finish. They walk out proud of what they did.
That can be you this year.
Here is how we break down the levels.
Partner Murph:
- You and a buddy split the whole workout and alternate movements together.
Development (Half Murph):
- 800m run, 10 rounds of 5 ring rows, 5 box push-ups, 10 air squats, then 800m run. Pull-ups are modified to ring rows and push-ups are elevated on a box.
Novice (Three Quarter Murph):
- 1200m run, 15 rounds of 5 ring rows, 10 push-ups, 15 air squats, then 1200m run. Pull-ups are modified to ring rows.
Intermediate (Partitioned Murph):
- 1-mile run, 20 rounds of 5 pull-ups, 10 push-ups, 15 air squats, then 1-mile run. Full movements throughout.
Advanced (Full Murph):
- 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1-mile run. Unpartitioned with a weighted vest if you are going there.
Coaches will be on site the entire time to guide you, keep you safe, and help you find the right version. If you have an injury or a condition just let us know when you arrive and we will make it work.
Murph Event Details
Date: Monday May 25th 2026
Start time: 9AM sharp
Location: Modern Human CrossFit
223 Fentress Blvd, Daytona Beach, FL 32114
Cost: Free all week
Ages: 8 and up
We are kicking off with an opening ceremony including the National Anthem, a prayer, and a Michael Murphy memorial. Then we warm up together and complete Murph as a community.
CLICK HERE TO REGISTER FOR MURPH AT MODERN HUMAN CROSSFIT
What Makes Us Different from Other Gyms in Daytona Beach
Most gyms in Daytona Beach give you a key to the door and leave you to figure out the rest.
No more doing boring workouts by yourself.
We built something different.
Every class at Modern Human CrossFit has a coach who walks you through the workout, scales every movement to where you are, and pushes you when you need it. You get a real program, real coaching, and a community of people who show up for each other every single day.
We have members who have lost over 50 pounds. Members who got their first pull-up after years of trying. Members who came in on day one not knowing a single person and now cannot imagine their week without this community.
You won’t be your best self by yourself.
That is what we built here. And Bring a Friend Week is how we open it up to more people.
CLICK HERE TO REGISTER FOR BRING A FRIEND WEEK
What is Bring a Friend Week?
Murph kicks off an entire week of free classes at our gym here in Daytona Beach. May 25th through May 30th our doors are open to the whole community.
No membership required. No experience required. Every class has a coach. Every workout is scaled to your level.
This is not a free pass to a gym where you wander around not knowing what to do. This is a full program that you get to try all week for free.
CLICK HERE TO REGISTER FOR BRING A FRIEND WEEK
Bring a Friend Week 2026 Schedule:
Monday May 25th: Murph at 9AM
Tuesday May 26th: 6AM / 4:30PM / 5:45PM
Wednesday May 27th: 6AM / 9AM / 4:30PM / 5:45PM
Thursday May 28th: 6AM / 4:30PM / 5:45PM
Friday May 29th: 6AM / 9AM / 4:30PM / 5:45PM
Saturday May 30th: 9AM
All classes are free at 223 Fentress Blvd Daytona Beach FL 32114.
The 2 Weeks for $60 Special
This week only we are offering something we have never offered before.
Show up to Murph on May 25th and sign up during Bring a Friend Week and you get your first two weeks with us for $60.
Here is everything included in the special.
- Unlimited CrossFit group classes for 2 full weeks with a coach in every session.
- 1-on-1 coaching assessment where we evaluate your movement and your starting point.
- 1-on-1 goal session where we build a custom plan around exactly what you want to accomplish.
- Body scan so you have real data on where you are starting from.
- Custom action plan built around the Modern Human Method.
- Welcome kit with a Modern Human CrossFit shirt so you are part of the crew from day one.
This deal closes Saturday May 30th. To sign up just find any coach during Bring a Friend Week.
CLICK HERE TO REGISTER FOR BRING A FRIEND WEEK
Frequently Asked Questions
Where is Modern Human CrossFit in Daytona Beach?
- We are at 223 Fentress Blvd Daytona Beach FL 32114.
Is Murph free in Daytona Beach in 2026?
- Yes. Our Memorial Day Murph on May 25th 2026 is completely free and open to everyone ages 8 and up.
What CrossFit gym in Daytona Beach is doing Murph on Memorial Day 2026?
- Modern Human CrossFit at 223 Fentress Blvd Daytona Beach FL is hosting Memorial Day Murph on May 25th 2026 at 9AM.
Do I need to be a CrossFit member to attend Murph or Bring a Friend Week?
- No. Both are open to the whole community with no membership required.
What is a Hero Workout?
- A Hero Workout is a named CrossFit workout dedicated to a serviceman or woman who died in the line of duty. Murph is one of the most well known Hero Workouts and is performed by CrossFit gyms across the country every Memorial Day.
Can kids do Murph?
- Yes. Our event is open to ages 8 and up and our coaches will find the right version and modifications for younger participants.
What if I have never done CrossFit before?
- That is completely fine. Every year people do Murph as their very first CrossFit workout at Modern Human CrossFit. Our coaches will meet you exactly where you are and scale everything to your level.
What if I have an injury?
- Just let any coach know when you arrive and we will find the right modification for you.
How long does Murph take?
- Depending on your level and version, Murph typically takes between 45 and 90 minutes. Our coaches will help you choose the right version so you finish strong.
When does the 2 Weeks for $60 deal close?
- It closes Saturday May 30th 2026 and is only available during Bring a Friend Week.
What is Bring a Friend Week?
– Bring a Friend Week is a week where we open the gym doors to the whole Daytona Beach community for free. Members bring their friends, family, and coworkers to try CrossFit for the first time or get back into fitness alongside people who are doing the same thing.
Ready to Join Us?
Murph is May 25th at 9AM. Bring a Friend Week runs May 25th through May 30th.
Free. Open to everyone. No experience required.
If Monday lights a fire in you, we have a 2 Weeks for $60 deal running all week with everything you need to get started the right way.
Come do something hard. Do it for something bigger than yourself. Do it with us.
CLICK HERE TO REGISTER FOR BRING A FRIEND WEEK
Have a question? Text/call us at 386-867-8467 or come find us at 223 Fentress Blvd Daytona Beach FL 32114.
