Each year on Memorial Day, thousands of CrossFit athletes, service members, and fitness enthusiasts come together across the country to take on one of the most meaningful workouts in the CrossFit community: Murph. At Leander CrossFit, we believe there’s no better way to honor our fallen heroes, test our fitness, and connect as a community than by participating in this annual tradition.
If you’ve heard of Murph and are wondering what all the buzz is about, or if you’re new and on the fence, this post will break down what Murph is, why it’s such a powerful event, and why we want you to join us this Memorial Day.
What Is “Murph”?
Murph is a Hero WOD, a workout created in memory of a fallen military member. Specifically, it honors Navy Lieutenant Michael P. Murphy, who was killed in action in Afghanistan on June 28, 2005, during Operation Red Wings.
The workout is as follows:
“Murph”
For time:
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1 mile run
Wearing a 20 lb weight vest for Men and a 14 lb weight vest for Women (optional but traditional)
Lt. Murphy originally called this workout “Body Armor” due to the vest he wore during it. After his death, it was renamed “Murph” and has since become a CrossFit Memorial Day staple across the U.S. and around the world.
Why Do We Do Murph on Memorial Day?
Murph is more than just a workout. It’s a tribute.
Memorial Day is a time to remember the men and women who gave everything for our country. By taking on Murph, we physically and mentally challenge ourselves in honor of those who made the ultimate sacrifice. It’s not just about testing your endurance or checking off a tough workout, it’s about remembering why we’re able to gather in freedom and safety to do so.
At Leander CrossFit, we approach this workout with humility and respect. Yes, it’s hard. But we push through together because it’s not about us, it’s about them.
“That Workout Sounds Intense. Can I Still Do It?”
Absolutely. One of the biggest myths about Murph is that you have to be an elite athlete to participate. The truth is, Murph is scalable for every level, and we welcome all athletes, beginners, seasoned members, and drop-ins alike.
Here’s how we help you tailor Murph to your current fitness level:
- Partition the reps: You don’t have to do 100 pull-ups, then 200 push-ups, then 300 squats straight. A popular version is to break it into 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.
- Modify movements: Can’t do pull-ups yet? Substitute ring rows. Push-ups can be done to an elevated surface. You do not need a weight vest unless you’re ready for it.
- Half Murph or Partner Murph: Newer athletes can cut the volume in half or team up with a partner to split the work.
No matter how you do Murph, you’re part of the mission. It’s not about how fast you go or how heavy you scale. It’s about showing up.
Final Thoughts
Murph is a challenge, no doubt. But it’s one worth taking on.
It’s a test of grit, yes. But more importantly, it’s a chance to pause and reflect. To give just a fraction of effort in honor of those who gave everything. To build camaraderie and grow stronger together.
This Memorial Day, we invite you to be part of something bigger than yourself. Join us at Leander CrossFit. Bring your sweat, your heart, and your spirit, and we’ll bring the rest.
See you in the Gym. 🇺🇸💪
Event Info:
📅 Memorial Day Murph
📍 Leander CrossFit, 1103 Leander Dr Leander, Tx 78641
🕗 Heat times start at 8am and run every 30 min. Sign up in the Leander CrossFit App.
All fitness levels welcome. Dropping in? Sign up here https://grandmesacrossfit.pushpress.com/landing/plans/plan_33ad8f5e1bb236/message
Let’s honor the fallen. Let’s do Murph together.
