In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

Murph

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
*With a 20 lb Vest or Body Armor

This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription. So, every year, CrossFitters synonymously around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.

WHY DO WE DO MURPH?
Hero WOD’s are not uncommon in the CrossFit community. Besides the story of an amazing human being who gave his courage and ultimate sacrifice for his team and country (which we’re about to get to), it also gives us a chance to pay tribute to other Hero WOD’s such as J.T., Michael, Randy, and Nate. CrossFit still makes new Hero workouts to this day.

“These men were fathers, husbands and sons. They were brothers to their fellow SEALs. They were also CrossFitters. In their actions, these men embodied the values and spirit of true heroes, and to immortalize their courage, bravery and self-sacrifice, the CrossFit Hero workouts were created.”

–Russel Berger, CrossFit