--- title: Murph at Ethos url: https://warriorwod.org/memorial-day-murph-charleston/ date: 2026-10-31T17:25:09+00:00 modified: 2026-10-31T17:32:26+00:00 lang: en_US --- 4th Annual · Saturday, May 29, 2027 # Memorial Day Murphat Ethos · Charleston --- One mile. 100 pull-ups. 200 push-ups. 300 squats. One more mile. Twenty pound vest if you have one. Lt. Michael P. Murphy trained this workout in body armor. On May 29, Ethos Athletic Club runs it in his name, and every entry goes toward a veteran’s PTSD recovery through WarriorWOD: six months of coached training, nutrition coaching and a Battle Buddy who has been there. [Sign up and donate](https://give.warriorwod.org/campaign/685555/donate) [Sponsor the day](#sponsor) ![More than 50 athletes with American flags after the 2026 Memorial Day Murph at Ethos Athletic Club in Charleston](https://warriorwod.org/wp-content/uploads/2026/10/murph-at-ethos-2026-group-photo-memorial-day-charleston-scaled.webp) Date Saturday, May 29, 2027 Where Ethos Athletic Club, Charleston Classes 7:30 and 9:00 a.m. Entry $35, shirt included ![Navy SEAL Lieutenant Michael P. Murphy in desert camouflage and combat gear in Afghanistan, in front of an American flag](https://warriorwod.org/wp-content/uploads/2026/10/lt-michael-murphy-navy-seal-medal-of-honor-murph-workout.png) Why this workout ## The man it is named for --- Lieutenant Michael P. Murphy led a four-man Navy SEAL reconnaissance team in the mountains of Kunar Province, Afghanistan. On June 28, 2005, during Operation Red Wings, a much larger enemy force surrounded the team. Murphy moved into the open to get a signal and called for help for his men. He was shot during the call, finished it, and kept fighting. He was posthumously awarded the Medal of Honor. Murphy trained in a twenty pound vest and called this workout Body Armor. After his death the CrossFit community renamed it Murph. Every Memorial Day weekend, gyms across the country run it in his memory. Memorial Day honors the ones who did not come home. Many who did come home still carry the war with them. At Ethos we do the work for Lt. Murphy, and the entry fees fund a veteran’s recovery. One morning honors both. The workout ## The Murph workout --- Run a mile, split the pull-ups, push-ups and squats however you want, then run another mile. Rx means a twenty pound vest or plate carrier the whole way. Most people scale their first Murph. Pick the division that gets you to the finish. ![Athletes in weight vests running the first mile of the Memorial Day Murph at Ethos Athletic Club in Charleston](https://warriorwod.org/wp-content/uploads/2026/10/memorial-day-murph-ethos-charleston-veteran-ptsd-run-scaled.jpg) ![Murph at Ethos athletes doing pull-ups, push-ups and air squats on the gym floor in Charleston](https://warriorwod.org/wp-content/uploads/2026/10/murph-at-ethos-pull-ups-push-ups-squats-charleston-gym-1-scaled.webp) 1 Mile run 100 Pull-ups 200 Push-ups 300 Air squats 1 Mile run ### Pick your division ### Rx The full Murph with a twenty pound vest on from the first step to the last. Partition the reps any way you like. Kipping pull-ups count. Bring your own vest. Ethos has a limited number to borrow. ### Scaled Half the reps, no vest. Banded pull-ups or ring rows, push-ups from the knees. Run, jog or walk the miles. Most first-timers are here. It is still a hard morning. ### Partner Split the reps however you want, one person working at a time, and run the miles together. A good way to bring someone to their first Murph. Two people, one score. The friendliest way in. Where the money goes ## $1,500 funds one veteran’s recovery --- WarriorWOD’s [veteran PTSD recovery program](https://warriorwod.org/veteran-ptsd-recovery-program-research/) pairs a veteran with a Battle Buddy and a Preferred Partner Gym for six months of coached training, nutrition coaching and peer accountability. Train. Heal. Reconnect. WarriorWOD tracks every Warrior’s symptoms with the [PCL-5](https://www.ptsd.va.gov/professional/assessment/adult-sr/ptsd-checklist.asp), the VA’s standard PTSD checklist. Across 21 matched participants, scores fell an average of 14.42 points, from 43.37 before the program to 28.95 after, below the clinical threshold of 31 to 33. The [College of Charleston](https://cofc.edu/) independently verified the analysis. Dr. Katie Trejo Tello, College of Charleston. Grant SCTR CES-P UM1TR005294. Peer review pending. 14.42 Point average PCL-5 reduction p\<.001 · Cohen’s d=1.33 9 of 9 Crisis veterans alive Suicidal ideation at intake 265 Warriors completed the program 38.25% overall severity reduction $22 A month makes you a Warrior Supporter 6 × $22 = one veteran Race morning ## How Memorial Day Murph runs at Ethos --- Two classes, both capped, and Ethos has sold out every year. Pick your class time when you register. ![WarriorWOD CEO and Founder Phil Palmer in a No One Fights Alone shirt briefing athletes before Memorial Day Murph at Ethos](https://warriorwod.org/wp-content/uploads/2026/10/warriorwod-no-one-fights-alone-murph-brief-ethos-scaled.webp) 7:30 a.m. class The early heat. Cooler air, and you get the rest of the holiday weekend back. Check in fifteen minutes before start and grab a loaner vest early if you need one. 9:00 a.m. class The second heat. Bring the family to watch from the side. Same brief, same shirt. The brief Each class starts with the story of Lt. Murphy and Operation Red Wings. Then WarriorWOD CEO and Founder Phil Palmer, a Marine combat veteran, explains which veterans your entry supports and what it pays for. A moment of silence, then the first mile. After Local vendors set up on site both mornings. Grab a drink, then go cheer for the people still on the floor. The last finisher worked the longest. Partners ## Sponsor the morning --- Sponsors cover the cost of putting on the day, so more of every entry goes to a veteran. Your business goes on the event shirt and in front of a gym full of Charleston neighbors on Memorial Day weekend. $1,500 puts one veteran through the full six-month program. In-kind support counts too: shirts, water, food and medical coverage. Veteran-owned businesses get first pick. Sponsorships start at $250. Questions? Email [events@warriorwod.org](mailto:events@warriorwod.org) or message Joe Traynor at Ethos directly. [See sponsorship levels](SPONSOR_PACKET_PDF_URL) Want a table instead? [Download the vendor packet](VENDOR_PACKET_PDF_URL). ![Joe Traynor of Ethos Athletic Club in a plate carrier giving a thumbs up during the Murph veteran fundraiser](https://warriorwod.org/wp-content/uploads/2026/10/murph-at-ethos-pull-ups-push-ups-squats-charleston-gym-scaled.webp) Before you sign up ## Memorial Day Murph questions --- ### What is the Murph workout? Murph is a CrossFit Hero WOD named for Navy SEAL Lt. Michael P. Murphy: a one-mile run, 100 pull-ups, 200 push-ups, 300 air squats and a second one-mile run, done in a twenty pound vest. Gyms across the country run it every Memorial Day weekend. ### Do I have to be a veteran? No. Murph at Ethos is open to everyone. Plenty of people on the floor never served, and the veterans there are glad you came. ### I cannot do 100 pull-ups. Can I still come? Yes. Almost nobody can on their first try. Scaled is a full division: half the reps, no vest, banded pull-ups or ring rows. Walk the miles if you need to. ### How do I sign up? Register on the [Murph at Ethos campaign page](https://give.warriorwod.org/campaign/685555/donate). The $35 entry goes to WarriorWOD and includes the event shirt. Choose your class time when you register. Both classes have sold out every year. ### Do I need a vest? Only for Rx. Bring your own if you have one. Ethos keeps a limited number to borrow and they go early, so claim one at check-in. ### Where do the proceeds go? All proceeds benefit WarriorWOD Foundation, a 501(c)(3) veteran PTSD recovery nonprofit in Charleston, South Carolina, EIN 87-1065126. $1,500 funds one veteran’s complete six-month recovery: gym membership at a Preferred Partner Gym, nutrition coaching, monthly assessments and a Battle Buddy. ### What day is it on? Saturday, May 29, 2027, two days before Memorial Day on Monday, May 31. ### Can my business sponsor or set up a vendor table? Yes. Sponsorships start at $250 and vendor spaces are limited. Download the [sponsor packet](SPONSOR_PACKET_PDF_URL) or the [vendor packet](VENDOR_PACKET_PDF_URL), or email [events@warriorwod.org](mailto:events@warriorwod.org). ### Can my gym run its own Murph for WarriorWOD? Yes. If Charleston is too far, run a Murph at your own gym. We send the flier, social graphics, a member invite email and a fundraising page. You pick the date and format. [Start here](https://warriorwod.org/events/). ### I cannot make it. Can I still help? [Give directly](https://give.warriorwod.org/campaign/685555/donate), [join the Warrior Supporters at $22 a month](https://give.warriorwod.org/campaign/788193/donate?recurring=monthly&amount=22), or pass the sponsor packet to a business owner you know. Six Warrior Supporters at $22 a month fund one veteran. Stay up to date ## Follow along on Instagram --- Class times, sell-out warnings, shirt reveals and race-day photos post here first. [The mission @thewarriorwod WarriorWOD Foundation](https://www.instagram.com/thewarriorwod/) [The host @ethos_ac Ethos Athletic Club, the host gym](https://www.instagram.com/ethos_ac/) [The organizer @the.traynor Joe Traynor, who runs Murph at Ethos](https://www.instagram.com/the.traynor/) [Coaching @tslfitness_nutrition Joe Traynor’s coaching and nutrition](https://www.instagram.com/tslfitness_nutrition/) ## They served. You serve them back. --- You do not have to have served to be on the team. Give one Saturday morning to Lt. Murphy’s memory and a veteran’s recovery. [Sign up and donate](https://give.warriorwod.org/campaign/685555/donate) [All veteran charity events](https://warriorwod.org/events/) Not ready to sign up? Get an email when registration opens and when classes are close to full. No one fights alone.