Memorial Day Murph

The Murph workout is one of the CrossFit “hero” workouts. These workouts are performed to honor the memories of those who served in the armed forces and paid the ultimate sacrifice.

“Murph” honors the life of Lieutenant Michael Murphy from Patchogue, NY, who died serving in Afghanistan in 2005.

"Murph" is done for time and consists of:
one-mile run
100 pull-ups
200 push-ups
300 squats
one-mile run

The Murph workout is performed while wearing a 20/14lbs weighted vest or body armor.

Everyone can scale the workout to their fitness level to complete. We can modify the workout by teaming up, reducing reps, changing exercises and overall volume of the workout if needed.