Blog Week of 5-25-2026

Quote of the Week 5-25-2026

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“The brave die never, though they sleep in dust: Their courage nerves a thousand living men”

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NEWS

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Welcome back friends! Every year, Memorial Day gives us a chance to do something bigger than ourselves. At Red Woods Fitness, Murph is more than a workout. It’s a challenge, a tradition, and a way to honor the men and women who gave everything in service to our country.

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This Monday, our community will come together for Murph 2026, and there’s still time to sign up.

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Whether you’re a seasoned athlete, new to fitness, or somewhere in between, Murph is designed to bring people together. You do not need to complete the workout competitively to be part of the experience. You simply need to show up, give your best effort, and support the people around you.

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Murph is named in honor of Lt. Michael Murphy, a Navy SEAL who was killed in action in Afghanistan in 2005. Since then, the workout has become a Memorial Day tradition across the country, reminding us that sacrifice, resilience, and teamwork matter far beyond the gym floor.

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At Red Woods Fitness, we’ll have scaled options for every fitness level, coaches available throughout the event, and an atmosphere built around encouragement and community. Some people will push for personal records. Others will focus on finishing their first Murph. Every single effort counts.

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Most importantly, this event supports a greater cause. Every registration helps raise money through our Murph fundraiser, allowing this event to have an impact well beyond one workout.

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If you’ve been thinking about signing up, this is your reminder. Don’t sit this one out. Bring a friend, challenge yourself, and be part of something meaningful this Memorial Day.

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We’ll see you Monday.

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PROGRAMMING

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Programming after Murph is always ridiculous- think of this week as a functional deload. Get a good pump on the drop sets. Use the Metcons as a practice in pacing. Do your best to recover. 

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HERE WE GO!

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Monday

Metcon

“Murph”

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

Wear A Vest

Tuesday

Strength

DB Row

12-10-8-6-4-2 

Drop Set

Metcon

AMRAP 12

20 Doubles

6 Alt DB Snatch (CC Light) 

8 DB Sit-ups

Wednesday 

Strength

DB Strict Press

12-10-8-6-4-2

Drop Set

Metcon

3 Rounds

500m/400m Row

21 KBS

12 HSPU

Thursday 

Strength

Deadlift

12-10-8-6-4-2

Drop Set

Metcon

Buy In: 400m Run

21-15-9

Burpee Over Bar

Deadlift (CC Light) 

Toes to Bar

Cashout: 400m Run

Friday

Strength

Bench Press

12-10-8-6-4-2

Drop Set

Metcon

10-9-8-7-6-5-4-3-2-1

Box Jumps

C&J (CC Light) 

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