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15893 Pines Boulevard
Pembroke Pines, FL, 33027


Located in Pembroke Pines, Florida, Fit4Lyfe offers a variety of activities for all ages and abilities. Our group classes are fun and effective, with both morning and evening schedules. Our classes use a combination of body weight with cardio and resistance training to help you: 
• Lose fat, get fit and tone up.
• Decrease stress and increase your energy levels.
• Boost your metabolism and burn a crazy amount of calories, not only during but also after your workout. 

Fit4Lyfe Memorial Day Workout & MURPH WOD


Throughout the year, Fit4Lyfe participates in a variety of events including obstacle races and 5k/10k races. Here you'll find a list of upcoming events that you can run with Team Fit4Lyfe. See you at the start line!

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Fit4Lyfe Memorial Day Workout & MURPH WOD

  • Fit4Lyfe 15893 Pines Boulevard Pembroke Pines, FL, 33028 United States (map)

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

The Murph hero WOD was originally posted on on August 18th, 2005 by Lauren Glassman. The description read as follows:

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Every year on Memorial Day, Americans honor those who have fallen serving the United States Armed Forces. At Fit4Lyfe, we will be supporting the Murph Challenge by completing “Murph” workout on Memorial Day beginning at 715am (you have until 1030am to FINISH your WOD).

Break up the pull-ups, push-ups, and squats as needed but you must start and finish with a mile run (2 miles total). If you’ve got a twenty pound vest or body armor, wear it.

For most of the population Murph’s 200 push-ups are the limiting factor. Many athletes will bite off more than they can chew attempting to break them up in to sets of 20. By the time they’ve accumulated the first 100 push-ups they are struggling to string three together at a time.

Push-up burnout can be prevented by partitioning the workout wisely. Listed below are some rep schemes to consider:

The 5-10-15 scheme is probably the most common pattern people succeed with. This mirrors the rep scheme of the Cross Fit benchmark workout Cindy:
20 rounds of...
5 pull-ups
10 push-ups (If you are new to Murph, be smart and shake out your arms after five reps, from the very beginning).
15 squats

If push-ups are a particular challenge for you consider the following scheme:
20 rounds of...
5 push-ups
5 pull-ups
5 push-ups
15 squats

{Similar to the 5-5-5-15}
20 rounds of...
5 pull-ups
5 squats
5 push-ups
10 squats
5 push-ups

What To Expect
Times vary quite a bit on Murph. The mile route will of course be a big factor in determining your time. As a rough guideline though consider the following for an athlete (male or female) completing the workout without a weight vest:
+70 Minutes Beginner
40-70 Minutes Intermediate
30-40 Minutes Advanced
30 Minutes or less Elite

DO NOT BE DISCOURAGED if you can’t do the entire workout (Not many can)! Anyone can do their own version of “Murph” including scaling the run, reps, movements, or even partitioning the workout as a team. The idea is to challenge yourself and do a little more and go a little faster each AND EVERY year. Let this be YOUR year you start AND JOIN FIT4LYFE as they complete it.

FREE for Fit4Lyfe Platinum Members!
$10 for anyone else
Get registered in ADVANCE at as space is LIMITED

Good luck Fit Fam!

Earlier Event: May 7
Wings for Life World Run
Later Event: September 17
Bad Ass Trail Race