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  • Writer's pictureMary Bozarth



For Time

1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run

Every year on Memorial Day weekend, CrossFitters in affiliates across the world perform the Hero workout, ‘Murph’. It is a workout that has become synonymous with CrossFit, not just for its brutal toughness, but for what it represents. ‘Murph’ is not simply another workout we do in a class to increase our fitness before moving on to whatever else we have going on in the day. It is a workout designed to honor and remember the men and women of the armed forces that have lost their lives in defense of our freedom. And as is the case with every Hero workout, it has a story of courage and sacrifice behind it.

‘Murph’ is named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005. While under enemy attack, he knowingly left his position of cover to communicate his team’s location and request support. For his sacrifice and bravery, he was posthumously awarded the Congressional Medal of Honor.

Murphy regularly performed the workout we know as “Murph” today as part of his own training. His name for it was Body Armor, and as you might guess, he did the same workout while wearing body armor (which is why Murph, as prescribed, includes the 20# weight vest).

This workout is challenging; it’s no secret that it’s tough. But Murph is not just a go-to CrossFit workout where you try to set a new PR. It’s so much more than that.

Every year, we choose to do Murph to pay tribute to all of those individuals who have sacrificed something for us. This workout reminds us of Lieutenant Murphy and all the other heroes who have died for our freedom.

So this year, when you’re tired, with busted up hands, and struggling through that last mile, remember. Remember why you Murph.

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