Memorial Day weekend is a very special weekend in the CrossFit community. It’s a weekend where almost all CrossFit gyms program the CrossFit Hero Workout Murph, in honor of Lt. Michael Murphy, who died protecting our freedom.
The CrossFit Hero Workout Murph is:
Run 1 mile
100 pull ups
200 push ups
300 air squats
Run 1 mile
Wearing a weight vest (20 lbs men, 14 lbs women)
It’s a test of endurance and mental fortitude.
This year was the first year I did it alone at home. I did it early in the morning before it got hot, and it felt special being alone, as if it meant more to honor Murph’s sacrifice for us.
This is one of my all time favorite workouts. It was the first one I ever did when I first took a CrossFit class, and I still remember how I couldn’t move afterwards. I’ve done Murph now a dozen times and will do it again probably another dozen. It never gets old; it’s always challenging; it’s the least we can do to honor such a hero.
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!
Memorial Day is right around the corner and with Memorial Day for most CrossFitters comes Murph. Murph is a hero workout named after Michael Murphy who was a Navy SEAL who died in Afghanistan protecting our freedom.
It is: 1 mile run, 100 pull ups, 200 push ups, 300 air squats, 1 mile run.
RX includes a 20 lb vest for the men and a 14 pound vest for the ladies. It was performed in the CrossFit Games 2015.
I’ve done a full Murph 3 times now and a half Murph 3 times. Last time I did a full Murph, I felt it was too easy for me. And I had run a 5k directly before it. This morning I did a half Murph (but kept the 2 mile run) and it was REALLY easy. Hence, I’m thinking of doing Murph on Memorial Day with the vest.
What do you all think? Have you done Murph with a vest?