For the last five years, I’ve done CrossFit Hero Workout Murph, in honor of Navy Lieutenant Michael Murphy, on or near Thanksgiving. This year, I seriously considered not doing it. No CrossFit gyms that I knew of was doing it because of COVID. And I’m trying to take it easy on CrossFit so I can heal and come back better.
However, I had to. My first CrossFit workout ever was a half-Murph, and I still remember how it beat me up. It has special meaning to me.
So I suited up. I put on my vest, warmed up my garage, and got ready to go. Admittedly, I didn’t PR (I wasn’t really trying to). My run sucked, which it has ever since that heavy 10k I inadvertently did. The pull ups were a lot harder than I thought they’d be (it took me three days for my arms to recover). But I felt really good afterwards.
I couldn’t let this Thanksgiving tradition die when it seems like so many other traditions are dying around me. God bless Lieutenant Murphy, his family, and all of the service men and women who fight for our freedoms that we cannot let erode away.
One of my all-time favorite CrossFit workouts is Murph. Murph is a Hero CrossFit WOD, named after Lieutenant Michael P. Murphy who gave his life fighting for our freedoms in Afghanistan in 2005. One of the best things about CrossFit is these Hero Workouts. I’m still working through them, but to honor the fallen, and I can’t think of a better thing.
It’s tradition to perform Murph on Memorial Day at CrossFit boxes around the country, and it’s always fun. This year, I did it at 5 am, and although I did not PR, I did well. My daughter completed her first full Murph this year, so it was great.
The CrossFit Murph Workout consists of:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
It’s a killer workout that requires mental fortitude and desire to finish. For me, it’s much more than that. It’s about celebrating life, our freedoms, and those who have fought and died for them. It’s about remembering how hard life can be, but rejoicing in its blessings as well. It’s about preparing mentally for the worst, and appreciating the best. It’s about community, which is not as it once was this year, but will be happening soon enough.
If you get a chance, do this workout. You won’t regret it.
Lieutenant Michael Murphy died for our freedom in Afghanistan, and he has a CrossFit Hero workout named after him, which is something CrossFit does to honor our men and women who have given their lives for our freedom. He also has the honor of being the only CrossFit workout that every CrossFit gym in the United States does regularly every Memorial Day.
That’s besides the point. I did Murph today. It was exactly what I needed mentally, physically, and spiritually at this moment in my life. It was hard. But I did really well. I kept thinking of his sacrifice for our freedoms and how now we are all locked up at home, not free. I kept wondering what he would think about all this…
During the fight of the coronavirus, keep in mind those who fought for us before and the sacrifices they made. While we “suffer” at home, it’s not truly suffering in comparison.
Take a deep breath. This will all be over soon. We will have our freedom back. Not thanks to the stupid coronavirus, but thanks to the men and women of our armed forces, such as Murph.
For the third year in a row, I’ve celebrated Thanksgiving by doing a CrossFit WOD called
Murph. A hero workout named for Lt Michael Murphy, who died in Afghanistan serving our country, it consists of:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
This is one of the most famous CrossFit workouts and is traditionally programmed for Memorial Day around the country. However, I began doing this on Thanksgiving as well three years ago to commemorate the Fallen.
The weather was perfect: 55 degrees and sunny. I invited one friend and it was him and me who performed it. It was fun. It wasn’t my best time, but I wasn’t pushing all out. It was, again, just doing the movement and enjoying life. Thank you to all who have served our country and especially to those who have made the greatest sacrifice and given their lives. Words are not enough.
Today our box did Murph, a CrossFit Hero workout that is traditionally done on Memorial Day weekend in honor of those who died for our freedom.
Lieutenant Michael Murphy (whom Murph is named after) has an amazing story. Every part of this workout sucks (it was his favorite), and when we put ourselves through this, we honor his memory, his acts, and his sacrifice for what he believed in. The Murph Challenge run by his family is a foundation to support scholarships and a training facility.
It was hot. 85 degrees hot. I wanted to PR. I was 40 seconds off. It was a good score though (37:47), but I’ve never done it in such heat. YUCK! I was dripping in sweat. But as always it was a butt-kicker. And after it was over, it’s a wonderful feeling.
To all those honoring Lieutenant Murphy this weekend, thank you. Thank you to all the men and women who tirelessly and furiously defend this country and our freedoms and who fight for what’s right. It’s an honor to remember you all! God bless!
Month 2 of keeping my resolution to do Murph (the Hero workout named after Lieutenant Michael Murphy who died fighting for our freedoms) once a month. It consists of 1 mile run, 100 pull ups, 200 push ups, 300 air squats, and then another 1 mile run.
My first mile run was slow because of my 5k yesterday. But I made up the time in the pull-ups and push ups by taking no breaks. My second mile run was probably about average. I PR’ed but can definitely get my time down by trimming time on the runs on both ends.
It was a gorgeous morning. About 50 degrees out (perfect when you’re wearing a weight vest!). Quiet. The moon was out during my first mile and then the sky was pink during my second. I am so grateful for the life I lead.
Celebrating our freedom from sin seemed like a good time to start.
For those of you unfamiliar with CrossFit, Murph is a Hero Workout, named after Lieutenant Michael Murphy , a Navy Seal, who died fighting for our freedoms. This was one of his favorite workouts and it is traditionally done by most CrossFit boxes on Memorial Day in his honor. The workout is: 1 mile run, 100 pull ups, 200 push ups, 300 air squats, and then finish it off with a 1 mile run.
This is one of my absolute favorite workouts, and I’ve been itching to do it for a while now but with the Open and my wrist, it didn’t happen until now.
I PR’ed by 2 minutes. Butterfly pull-ups and my run made the difference.
Did get a couple of blood blisters on my hands from the 100 pull ups.
Totally worth it.
I needed this one. Mentally more than anything. Plus, I love to go long and it’s rarely programmed due to time constraints at the gym.
Side Note: I woke up today not sore at all. When I used to do this workout, it would destroy me for a few days. It was actually the first workout I ever did in CrossFit. I know I work hard and am fit, but it doesn’t hit me how fit until I do something like this.
What could be better on a gorgeous Thanksgiving Day than two of my favorite workouts?
I ran the Pelican Lakes Turkey Trot where I won 2nd place and an apple pie. And then I went to my box and did Murph. I didn’t PR Murph (I just didn’t have the final run in me), but it was awesome and I felt amazing afterwards.
This was my third year doing Murph on Thanksgiving Day and my second year running the Pelican Lakes 5k and then doing Murph afterwards. Such a great way to give thanks for this amazing country we live in and our freedoms by doing Murph on Thanksgiving Day.
To all the service men and women past and present and future I thank you!!!