The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had.

Memorial Day is just around the corner, and whether you’re new to CrossFit or not, you’ve probably heard about Murph at some point.

In case you’re unfamiliar, “Murph” is classic CrossFit workout known as a Hero WOD.

Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription. So, every year, CrossFitters around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
* with a 20lb weight vest 

This year, we will continue our tradition of honoring the sacrifice of Lt. Michael Murphy by completing the Murph workout on Memorial Day.


If you’ll be joining us for Murph, please reserve your spot in Wodify!


Don’t forget to grab your limited edition 2019 Murph tee in our online store!

Any proceeds from the sale of the shirts will be donated to the Lt. Michael F. Murphy Memorial Scholarship Foundation.

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