“Murph” : A Memorial Day Workout Challenge

This Memorial Day, join us in honoring America’s fallen heroes, and one in particular, Navy Lt. Michael Murphy by taking on “Murph.” Completing this hero workout on Memorial Day has become something a lot of fitness communities do, and it’s something we, at Alchemy, can and should be proud to take on.


1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

… as fast as possible.

This workout will push you to the edge, and that’s the point. Regardless of your fitness or experience level, all can participate. Your coaches will help you modify and bring useful tips so you can take this on with confidence.

MURPH will be at select studios on Monday, May 27 . See below for times and to register:


  • North Loop, 9:00am with Coach Sooz (Register HERE)
  • Northeast, 9:00am with Coach Jordan (Register HERE)
  • Edina, 9:00am with Coach Evelyn (Register HERE)
  • Highland Park, 9:00am with Coach Amelia (Register HERE)


  • LoHi, 9:00am with Coach Hali (Register HERE)


All current and former military can join us for free. Select your class above, then use code VETERANS on a drop-in at check-out.

Lastly, consider taking a few minutes to read Lt. Murphy’s remarkable Medal of Honor Citation¬†here.


Not a member but want to join us? Start your fitness journey now with the best community of athletes with your first 3 class FREE. Learn more here, and follow along with Alchemy on Instagram and TikTok.

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