crossfit hero wod murph on memorial day

Memorial Day Murph 2022

Today I did CrossFit Hero Workout Murph.

Murph consists of:

  • 1 mile run
  • 100 pull ups
  • 200 push ups
  • 300 air squats
  • 1 mile run

It is one of my absolute favorites. It was the first CrossFit Workout I ever did, and it hooked me. It’s such a great workout and a great way to honor those who have served our country. Such euphoria today. Doing these workouts truly makes you appreciate the wonderful like we have here in the United States.

Watch my recap video, and subscribe to my YouTube channel for more great content that will make you feel alive today!

Sunday Morning Murph…

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.


Murph for Easter…

I’ve made a commitment to do Murph once a month.

Pulling Murph

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.

Happy Easter, one and all!

I Just Finished Murph…

First of all, to all of you who did Murph this Memorial Day weekend, Congratulations!  Nothing about this workout is easy and it’s such an amazing way to remember first off Lieutenant Michael Murphy who died for our freedom and all the amazing and wonderful men and women who sacrifice every day for our freedoms.  Thank you, service personnel past and present!murph-700x587

Here’s a short video with the history of the Workout and of Lt. Murphy.

Also, I would highly encourage you to visit The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, presented by Forged, and helps kids attain their college dreams.

This was the first time I have done Murph as prescribed (RX’ed for short) with a 14 pound weight vest (I discuss this HERE).  I beat my previous Murph time by almost 2 minutes when I did it 6 months ago on Thanksgiving!  I was shocked.  I have gotten that much stronger.  I now have butterfly pull-ups.  And I partitioned the push-ups to 5 and 5 with the squats in-between.  I am so happy!

I think a lot of us underestimate ourselves.  I just wasn’t for sure how I’d do with the extra weight and it wasn’t that bad at all.  But in my mind it was gonna be bad.  It’s funny how the human mind talks us out of success.

It’s also funny how at the start you think, “How am I ever gonna do this?”  And then once it’s done, you realize you did it.  What a boost!

Lesson of the day:  Quit underestimating yourself and fake it till you make it.  Cause you will make it.