Memorial Day “Murph” Pregnancy Style

Hey friends!

Today I am so grateful for those that made the ultimate sacrifice for us. We really do live in the best country in the world, despite all of the craziness that we see on the news.

I always love that Memorial Day seems to be the jump start to a few months of sunshine, warm weather and the summer time – all of which are my favorite things. Aside from those items, I also love that this Memorial Day marks my third trimester and the remaining 11-13 weeks of my pregnancy.

Man, this year has FLOWN by so far. I can’t believe that here in a few short months I am going to officially be a mom and have another person to take care of (other than my husband). Scary thought!


Memorial Day is a big day in the health and fitness community, too. 

It’s a day to honor all of those we remember with a kick-ass workout called, “Murph.” Crossfit started the workout (to my knowledge), but now I believe it is adapted by gyms across the country and not just necessarily Crossfit affiliates.

Michael Patrick “Murph” Murphy was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan.

I first learned about Murph when I became a member of a Crossfit affiliate here in Denver, North Carolina. 

It’s a brutal workout, and you suffer through it with the community at your box.


1M Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1M Run

Memorial Day, “Murph,” brings everyone together and it’s more than a workout – it’s a memorial to all of those that stand up for our country.

At the box I go to every year, they offer multiple class times for everyone to have the opportunity to do the workout. The box also hosts a huge cookout afterwards with amazing food, community and alcohol.

This year, given that I have previa, my Murph is looking a bit different. 

You see, I still want to take part in the workout because I absolutely love it, but I know that it requires some modifications for me to do it.

Last year, in my second year of Crossfit, I was able to do the whole workout without any real modification (other than not wearing a 20# vest). I originally thought that this year would be my year – I would wear the vest, I would do all the pull ups and all the push ups and all of the air squats without scaling. Boy, was I wrong – haha!

Anyway, knowing I wanted to do some version of it – here is what I mapped out that is previa safe.

Previa Murph:

1600M Row

100 Ring Rows 

200 Push Press (15# DB)

300 Air Squats

1600M Row

One thing that a lot Murph participants do is split up the repetitions of the 100-200-300 so you aren’t absolutely destroying yourself in the workout. If you’ve ever done 100 pull ups, you know that it sucks – no matter how good of an athlete you are. 

So, what I will likely do today is split my reps up.

Instead of doing 100 straight ring rows and etc, I will likely do 20 rounds of 5-10-15 for my ring rows, push presses and air squats.

I am not sure if my body + the 26 pounds I have gained so far can handle 300 air squats back to back. I’d like to think I am that kickass, but the reality is I am not – haha.

So, I am planning to get out there and get after it today – and you should too! 

It generally takes under an hour and is so worth the effort to do. If you don’t have time today, then do it tomorrow or make a game plan to do it next year – you won’t know what you’re missing until you do it!




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