Memorial Day Murph

Monday, CrossFitters all over the will be completing ‘Memorial Day Murph’. Arguably the most famous Hero WOD, ‘Murph’ includes 1-mile run, 100 pull ups, 200 push ups, 300 air squats, and 1 mile run all while wearing a 20lb tactical vest. Sounds intense right? That’s exactly the point, Hero WODs are done in honor of fallen servicemen or women. These WODs are more than just a workout, it is an opportunity that helps drive us, humble us, and dedicate a bit of pain and sweat to honor someone who gave everything.


Murph is in honor of Navy Lieutenant Michael Patrick Murphy who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart. Here is a link to read more about his story. 

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For a list of other Hero WODs click here

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