Every year on Memorial Day weekend, CrossFitters in affiliates across the world perform the Hero workout, ‘Murph’.

At Saltwater starting Monday 19th you will find a 6 week “Murph prep” that will span 17 workouts. This is supplemental training to add into your normal fitness routine. You do not need to go balls to the walls, but it should help prep you.

“MURPH” has become synonymous with CrossFit, not just for its brutal toughness, but for what it represents. ‘Murph’ is not simply another workout we do in a class to increase our fitness before moving on to whatever else we have going on in the day. It is a workout designed to honor and remember the men and women of the armed forces that have lost their lives in defense of our freedom. And as is the case with every Hero workout, it has a story of courage and sacrifice behind it.

‘Murph’ is named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005. He was 29-years-old.

In early 2005 Murphy was assigned to SEAL Delivery Vehicle Team ONE as officer in charge of Alpha Platoon and deployed to Afghanistan. In June of that year, Murphy was leading a four-man reconnaissance team in Kunar province as part of a counter-insurgent mission (the other men in Murphy’s team were Danny Dietz, Matthew Axelson and Marcus Luttrell). During the mission the team encountered a group of local goat herders. One thing led to another.

The SEALs were surrounded and ambushed by an overwhelming Taliban force. Murphy, who was trying to reach HQ via satellite phone, willingly exposed himself to enemy fire by stepping into a clearing where he might get a signal to make the call. Murphy was shot in the back, but still managed to calmly complete the call for reinforcements and return to his position to continue the fight with his men. HQ sent an MH-47 Chinook helicopter to rescue the team, but while attempting to set down in rugged terrain, the helicopter was hit by a rocket-propelled grenade, killing all 16 men on board.

Murphy and the others were all killed in action.

The actions and story of the SEALs on June 28th, 2005 are portrayed in the film ‘Lone Survivor’

Every Memorial Day weekend, we remember Navy Lieutenant Michael Murphy.

In honor of Lt. Michael Murphy we complete:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a weighted vest wear it (20/14#)



-Scale the workout or use a rep scheme

You do not need to complete the workout as RX. This is about community and the struggle together. You can complete a “half murph” or sub out the pull ups for ring rows or jumping pull ups. You can also Bike, Row or Run less for the two mile portions. We just want you to be apart of the group.

You can partition the pull-ups, push-ups and squats as needed, so take advantage of that by using smart rep schemes to keep your muscles as fresh as possible for as long as possible. Here are a few you can use:

20 rounds of
5 pull-ups
10 push-ups
15 squats

This is essentially 20 rounds of the benchmark WOD Cindy, and is probably the most commonly employed as it is the easiest to remember and a lot of athletes have had success with it in the past.

20 rounds of
5 push-ups
5 pull-ups
5 push-ups
15 squats
Advised for those who struggle with push-ups.

20 rounds of
5 pullups
5 squats
5 pushups
10 squats
5 pushups

This one is great but can get confusing so keep a white board close!

You can also choose to do it stright though as 100, 200, 300 or even 5 rounds of 20, 40, 60…. you choose.

Stretch everything. This is a full body workout, and your wrists, chest, shoulders, calves, hamstrings, quads and hips are going to be taxed. So make sure you are as limber as you can be heading into the workout.

Given that this is one of the longest workouts in history, don’t be afraid to stop and reach for the water bottle when you need to (especially for those that will be completing the run in humid and hot climates). The goal is to complete the workout- you do not need to push for a crazy fast time.

-Don’t use a vest until you have built up a solid level of fitness
While the prescribed version of ‘Murph’ is meant to be done with a weight vest, it is recommended that only competitive athletes use it. If you cannot complete ‘Murph’ under one hour without a weight vest, you shouldn’t be using one yet. WE STRONGLY RECOMEND YOU DO NOT DO THIS WITH A VEST IF YOU HAVE NOT COMPLETED IT IN THE PAST.

-Pace yourself
In addition to employing a rep scheme strategy, try to incorporate a few seconds of rest between sets. In addition, during the mile runs remain calm and remember to breathe and exhale in rhythm.

-Remember why you’re doing the workout
Recognize that this isn’t your typical class WOD. This workout is meant to remember those who have died for our freedom, so try to keep that in your head when you feel like giving up.

-Post workout recovery
Mobilize, get plenty of fluids in you and some healthy snacks to replenish all the lost nutrients (like some nuts, banana and/or protein shake).

Average times for this workout can range from 47 minutes to 60+ minutes. Depending on whether your running route has hills, try to break 1 hour if possible. The fastest Murph times are from 35 minutes with no vest to 45 minutes with a vest.


*this articile has been copied and edited from the internet and is not interily new content.