The Murph

The Murph WOD is one of the most challenging workouts in the CrossFit community and it’s named after a fallen service member, Lieutenant Michael P. Murphy.

Lieutenant Murphy was a Navy SEAL who died in action during Operation Red Wings in Afghanistan in 2005. Murphy was known for his incredible physical fitness, and what became the Murph was one of his favorite workouts.

After his death, the workout was named in his honor to pay tribute to his sacrifice and the sacrifices of all fallen military members.

But why is the CrossFit Murph workout done on Memorial Day specifically? Memorial Day is a day to honor and remember the men and women who died while serving in the U.S. military. It is a day to pay tribute to the brave soldiers who made the ultimate sacrifice for their country. The CrossFit community has chosen to honor these people by doing the Murph on Memorial Day as a way to remember and pay tribute to the fallen service members while also pushing oneself to the limit in a grueling workout.

The Story of Michael Murphy

Who was Michael Murphy and how did he inspire the CrossFit Murph workout? Michael Murphy was a Navy SEAL who was born on May 7, 1976, in Smithtown, New York. He graduated from Penn State University with degrees in political science and psychology before joining the Navy in 2000. Murphy was known for his bravery and leadership, and was awarded the Silver Star and Purple Heart for his service in Afghanistan.

In 2005, Murphy was leading a four-man SEAL team on a mission to track down a Taliban leader in the mountains of Afghanistan. The team was discovered by Taliban fighters, and a fierce firefight ensued. Despite being outnumbered and outgunned, Murphy made the courageous decision to expose himself to enemy fire in order to call for backup. He was shot multiple times but continued to fight until he was killed by enemy fire.

After Murphy’s death, his bravery and leadership were celebrated by his fellow SEALs and the CrossFit community. The CrossFit Murph WOD was one of Murphy’s favorite workouts, and he often did it while wearing a weighted vest to simulate the conditions of combat. In honor of Murphy’s sacrifice, the workout was named after him and has become a symbol of the strength, courage, and sacrifice of all fallen soldiers.

The Significance of Memorial Day

Memorial Day is a federal holiday in the United States that is observed on the last Monday in May. The holiday was first established to honor the soldiers who died in the Civil War. In the aftermath of the war, communities across the country began holding ceremonies to honor the soldiers who had died in battle. These ceremonies were typically held in the spring, when flowers were in bloom, and were called “Decoration Day.”

The name “Memorial Day” was first used in 1882, but did not become an official federal holiday until 1971. It has since been expanded to include all military members who have died while serving in the U.S. military.

Memorial Day is an important day because it allows us to remember and honor the brave members of the US Armed Services who made the ultimate sacrifice for their country while reflecting on the cost of war.

It is observed in many different ways. Some people visit cemeteries or memorials to lay flowers or wreaths and to pay their respects to the fallen. Others attend parades or participate in patriotic ceremonies. Many families and friends also gather for barbecues or picnics to celebrate the start of summer.

Every year there is also a large number of people who participate in the Murph on Memorial day to honor the fallen.

Regardless of how it is observed, Memorial Day is an important day to remember and honor the sacrifices made by those who have served our country.

Memorial Day is also a reminder of the ongoing need to support our military personnel and their families. It is a time to reflect on the challenges faced by those who serve and to renew our commitment to supporting them in any way we can.

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The CrossFit Murph Workout

What does the CrossFit Murph workout entail, and how can you complete it? The CrossFit Murph workout is a challenging workout that tests the limits of even the fittest athletes. It consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another one-mile run, all done while wearing a weighted vest.

The workout can be completed in different ways depending on your fitness level, such as whether you wear a vest or not and some subsitutions for the exercises. Here are some tips for completing the CrossFit Murph workout:

Start with a warm-up: Before starting the workout, make sure to warm up properly. This can include jogging, jumping jacks, and stretching. Don’t over do it, though!

Break up the reps: The workout can be broken up into sets, such as 20 pull-ups, 40 push-ups, and 60 squats. This can help you pace yourself and avoid burnout.

Scale the workout: If you are new to CrossFit or have physical limitations, you can scale the workout by doing things like jumping pull-ups and knee push-ups.

Stay hydrated: Make sure to drink plenty of water before, during, and after the workout to stay hydrated.

Completing the CrossFit Murph workout is a challenging but rewarding experience. It allows you to push yourself to the limit while honoring the memory of fallen soldiers. No matter how much it hurts and how much you suffer during it, you are alive to do it.

The Impact of the CrossFit Murph Workout

The Murph is not just a physical challenge but also an emotional one. For many individuals, completing the workout is a way to honor the memory of fallen soldiers and show their gratitude for their sacrifice. Many people participating in the annual Memorial Day Murph personally knew someone who died in the line of service or were harmed themselves.

One such individual is Army veteran and CrossFit athlete Noah Galloway, who lost his left arm and left leg in an IED explosion while serving in Iraq. Galloway completed the CrossFit Murph workout while wearing a 20-pound weight vest, and he said that the workout helped him feel closer to his fallen comrades. “It’s a way to remember them, and it’s a way to honor them,” he said.

The Murph has also been used to raise money for military charities. The Murph Challenge, which is a fundraiser for the LT Michael P. Murphy Memorial Scholarship Foundation, has raised millions of dollars for the foundation. The workout has also been used to raise money for other charities, such as the Navy SEAL Foundation and the Travis Manion Foundation.

By completing the Murph and participating in fundraisers like the Murph Challenge, individuals can make a tangible impact on the lives of military families and honor the memory of fallen soldiers.


The Murph is a powerful way to honor the memory of fallen soldiers on Memorial Day. By pushing ourselves to the limit and completing the workout, we can pay tribute to the brave men and women who made the ultimate sacrifice for their country.

The CrossFit community has embraced the Murph as a way to show their gratitude for the sacrifice of fallen soldiers. By participating in the Murph Challenge and other fundraisers, individuals can make a tangible impact on the lives of military families and honor the memory of those who have served. By completing the workout, we can show our support for military families and our appreciation for the freedoms that we enjoy. The suffering that comes from the Murph often pales in comparison to what those who fell in service to the country had to endure. It really is the least we can do to honor and remember them.

As Memorial Day approaches, we encourage readers to participate in the CrossFit Murph workout and to honor fallen soldiers in their own way. Whether it’s completing the workout with friends or donating to a military charity, every action can make a difference. Let us remember the brave men and women who have served our country and continue to keep their memory alive.

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Author Pic: Brandon

Brandon's Approach to Training

I'm not just any fitness coach. I'm the engine behind CONDITIONerd. My history is packed with sports from my school days, nearly a decade serving as a Marine, and over 17 years tackling every challenge the fitness world could throw at me.
I'm certified in everything that counts—personal training, sports nutrition, bodybuilding, and even corrective exercises to keep you injury-free. At CONDITIONerd, I'm all about setting down the challenge for you to break your limits. No taking the easy way out.

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