"Murph" 2017

Emily Wolfram
Saturday, May 20, 2017 - 13:53

Every day on Memorial Day, CrossFitters all over the country do a workout called "Murph." What is "Murph", exactly?

"Murph" is a hero workout, named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.  This workout was one of his favorites.


Hero workouts are created by CrossFit HQ, named after service men and women who are killed in the line of duty.  (You may have done other hero workouts, such as Randy, J.T, or Tommy V.)

By doing "Murph" we honor the life and service of Michael Murphy and we pay tribute to him and the thousands of other Americans who have sacrificed their lives for our safety.

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
*entire workout to be performed with a 20b weight vest

To perform the workout Rx, you must do it from top to bottom (in order) with a 20b weight vest.  However, we encourage you to scale the workout as needed. The point of this workout is to come together as a community, honor our servicemen and women, and complete a really hard workout. You don't have to be an Rx athlete to accomplish those things.

There are countless ways to scale this workout. You could:

-Skip the weight vest
-Do it as a partner workout
-Cut the workout in half (Run 800m, 50 pull-ups, 100 push-ups, 150 air squats)
-Partition the work into rounds (for example: 10 rounds of 10 pull ups, 20 push ups, 30 squats; or 20 rounds of 5, 10, 15)
-Wear the weight vest only on the runs

Please note that this event is BYOWV (bring your own weight vest).

The workout will be on Monday, May 29, 2017. We will run 2 heats: 8:30am and 9:30am.

Heat sign-ups will be posted at the gym soon. If you want to sign up on CrossFit's official Murph fundraising page, you pay $40 which goes toward the Michael Murphy Scholarship fund, and you will get a T-shirt.  (This is not required.)

Lastly, remember to wear your RED, WHITE, and BLUE!

Mark your calendars for Monday, May 29 and join us for a fun day!