Memorial Day 5k Walk. Run. Ruck. Murph.

May 25, 2024

08:00 am - 12:00 pm

N6172 County Rd XX
Onalaska, 54650

Event Website

(715) 216-2279

Join us at Driftless CrossFit this Memorial Day for a special event dedicated to honoring our veterans and supporting the La Crosse Area Veterans Mentorship program (LAVMP). We’re hosting a day filled with fitness, camaraderie, and community spirit, all for a great cause. Whether you’re a seasoned athlete or new to fitness, there’s something for you to take part in during this amazing event.

Participants can choose between a 5k walk, run, or ruck. Seasoned athletes may choose to take on the iconic “Murph” workout, a challenging tribute to fallen Navy SEAL Lt. Michael Murphy. With options for all fitness levels, this event is a fantastic opportunity to push your limits, honor our heroes, and give back to our local community. All proceeds from the event will stay local, directly benefiting veterans in the La Crosse area as they reintegrate into civilian life.

Let’s come together as a community to make a meaningful impact and show our support for those who have sacrificed so much for our freedom. Whether you’re sweating it out during “Murph,” pounding the pavement in the 5k, or cheering on your fellow athletes, friends, or family members, your participation helps make a difference in the lives of local veterans. Join us for a day of fitness, fun, and giving back this Memorial Day at Driftless CrossFit.

For more information about LAVMP please visit (

Start Times:
– 5k Walk/Run/Ruck – 9:30am (Chip Timed)
– Murph Heats: 8:00am, 9:30am, 11:00am (spaces limited, first come first serve based on registration)

Whats included with your registration:
– chip timed race event access and online leaderboard
– exclusive event t-shirt
– food (brats and hamburgers)
– drink (beer donated by local Skeleton Crew Brewery, 21+)
– post race snacks and fuel

Registration Details:
To register please visit our website – (

Registration Deadlines:
-Early Bird Deadline – April 30th
-Online Registration Deadline: – May 17th
-T-Shirt Deadline: May 10th
– We will be allowing registrations for the 5k the day of. Murph registrations the day of may be limited due to space and equipment availability.

The Route: The route will be “out and back style”. We will be starting and finishing out front of our facility. The majority of the 5k will take place on Halfway Creek Trail.  The route map an details will be posted on this event page.

Tailgate party!
– Feel free to stick around after the event to enjoy the sunshine, have some food and drinks, and enjoy the comradery of the community! Feel free to bring your own beverages or food as well as lawn chairs!

-What is Rucking? – ANSWER: By definition, “Rucking is a form of physical exercise that involves walking or hiking with a loaded backpack or rucksack, typically over varying distances and terrains”
– Will a ruck or vest be provided?  – ANSWER: Unfortunately, we will be unable to provide Rucks or weight vests. If you want to participate in the ruck or murph with the added weight, please plan to bring your own. A backpack usually works great! Standard ruck weight is ~35lbs – 70lbs! Standard vest weights are usually 20lbs for male athletes and 14lbs for female athletes.
– What if I can’t do a full Murph? – ANSWER: no problem! There are tons of scaling options available. You can scale the distance, the reps, the movements, or all 3! It’s not about the workout as much as it is what the workout stands for. Just be sure to chat with a Driftless CrossFit coach about your scaling options before the event to figure out what suits you best for your current fitness level.
– Will the 5k be timed? – ANSWER: Yes! Actually all of the events will be chip timed (if preferred) for those competitive souls!
– What is the Murph workout? – ANSWER: 1 Mile Run, 100 Pull-ups, 200 Push-ups, 300 Air Squats, 1 Mile Run. – Most will Aim to complete the workout in 45-60 minutes.
– Is this event open to the public? – ANSWER: 100% YES! We have something for everyone. Please feel free to tell your friends and family. Let’s make this event great together!

Please post on the event page or email
with any questions or concerns! We look forward to a great event for a great cause!