Blog Week of 3-16-2026

Quote of the Week 3-16-2026

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“And that's the bottom line, cuz Stone Cold said so”

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Welcome back friends!  MURPH 2026 is live. Join Red Woods Fitness and North Shore Youth Council on Monday, May 25th as we pay tribute to Lieutenant Michael P. Murphy and honor the courage, sacrifice, and legacy of our nation’s heroes.

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Now in our 15th year, this powerful community tradition returns to Heritage Park for a morning of remembrance, resilience, and unity. The event begins at 9 AM, with the official kickoff at 10 AM, and will feature Murph challenges designed for all ages and fitness levels, including: the Traditional Murph (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run), Mini Murph, Strongman Murph, and Youth Murph.

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Competitors receive an official event t-shirt with registration. This family-friendly event is free and open to the public. Participants and families will also enjoy the Avenue of America Parade of Flags, DJ, local food trucks, vendors, and apparel sales.

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Proceeds from the event will benefit the LT Michael P. Murphy Memorial Scholarship Foundation, supporting educational scholarships that carry forward Lieutenant Murphy’s legacy of leadership, service, and sacrifice.

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Sponsorship opportunities are also available for businesses and organizations that want to stand with us in honoring those who have served!

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PROGRAMMING

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Big PR week let’s get on it! We got a KILLER Metcon Monday for 3:16 day. Time to open up a can of whoop a$$ on the week. 

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HERE WE GO!

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Monday

Strength

OHS

6-6-3-3-1-1

Metcon

“Austin 3:16”

EMOM 20

Even Mins: 

3 Thrusters (95#/65#)

3 Pull-ups

Odd Mins:

3 Burpees

16 Doubles

Tuesday

Strength

Close Grip Bench Press

6-6-3-3-1-1

Metcon

8 Rounds

100m Run

5 Box Jumps

1 Rope Climb

Wednesday 

Strength

Power Snatch

6-6-3-3-1-1

Metcon

AMRAP 10

1 Squat Snatch (CC)

2 OHS

3 Burpees Over Bar

Rest 2 Minutes

AMRAP 4

Power Snatch

Thursday

Strength

Chin-up

6-6-3-3-1-1

Metcon

3 Rounds

500m/400m Row

21 KBS

12 Renegade Rows (CC)

Friday

Strength

DB Strict Press

6-6-3-3-1-1

Metcon

AMRAP 12

6 T2B

8 DB STOH

10 Sit-ups

8 Ring Dips

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