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!

CrossFit: Fourth of July Murph…

CrossFit Hero Workout Murph

Time for my monthly Murph update.  Murph is a CrossFit Heros workout consisting of a

Pull Ups

mile run, 100 pull ups, 200 sit ups, and 300 air squats and ending with a 1 mile run.

I waited for the 4th of July to do this since it’s our Independence Day and Lieutenant Michael Murphy died for our freedom.

This time I did it strict. And no pressure on me. I wasn’t trying to PR (personal record or beat my previous time). I was just looking for a good workout to celebrate our freedoms.

My time was 45:52.  I wore a vest, but jogged the mile runs for about 11 minute miles.  The pull ups were slower, but overall not bad.

If you’re a CrossFitter, then you know every workout (almost) is for time.  Try doing one not for time some time.  It’s a whole other world…


Memorial Day Murph…

Image result for crossfit murph

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!



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.


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.