It's Memorial Day weekend, and for many, that means prepping for the annual MurphCrossFit workout. The Murph has become one of the most iconic CrossFit traditions, first introduced as a hero workout in 2005. Since then, athletes everywhere have taken on the Memorial Day Murph, which consists of running, pushups, pullups, and air squats.
"Murph represents a lot of what draws people to CrossFit in the first place: challenge, purpose, and community," says Jenna Hauca, CrossFit CMO. "It's a workout that gives people of all backgrounds a chance to test themselves, support one another, and be part of something bigger than themselves. There is something emotionally powerful about pushing oneself amongst others and feeling like you are on a singular team, sweating for the same purpose. It creates a bond that drives people to want to participate annually and give it their all."
Along with being one of the most iconic workouts, it's also notoriously one of the toughest. Nevertheless, CrossFit gyms and coaches across the nation are ready to encourage and push their athletes through one of the best events of the year, including David Paule, owner of Iron Rose Athletics.
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"In our community at Iron Rose Athletics, Murph is an event that brings all of us together in common thought and purpose," Paule says. "The idea of all of the athletes, mutually struggling and getting through such a tough workout for such a meaningful reason, brings us together and provides us a way to honor those who have made the ultimate sacrifice."
Taking on Murph for the first time? Read on for the full origin story and how to tackle it as a beginner.
What is the Murph Workout?
For time, complete the following:
- 1-mile run
- 100 pullups
- 200 pushups
- 300 air squats
- 1-mile run
You can split up the work however you'd like. For instance, you might do 20 rounds of 5 pullups, 10 pushups, and 15 air squats. The standard is to complete it with a weighted vest (20 lbs for men, 14 pounds lbs for women), but you can always opt out. If you struggle with pullups, sub them out for ring rows. Pushups can also be done from the knees.
Tips for Beginners
Below, Paule shares tips for beginners who want to successfully complete their first Murph:
- Don’t be afraid to modify. Ring rows and elevated pushups are your friends.
- Being part of the community and honoring Murph is what matters most, not necessarily your performance.
- Even if you walk, complete the mile.
- Push yourself, it’s not supposed to be easy.
"Many first-timers think Murph is something that has to be completed exactly as prescribed, but that's not what CrossFit is about, and the workout can be scaled for any ability level," Hauca says. "What matters most isn't your time or whether you wear a weighted vest. It's showing up, challenging yourself, and participating in a community that comes together to honor something greater than the workout itself."
The Story Behind Murph
The Murph workout is dedicated to Navy Lieutenant Michael Murphy, who was killed in Afghanistan on June 28, 2005. This was one of Murphy's favorite workouts, which he had named "Body Armor." It first appeared on the CrossFit website as "Murph" on August 18, 2005, in his honor.
"Murph is deeply personal for me. During my time as a firefighter and EMT, I witnessed firsthand the ultimate sacrifice that friends and colleagues made in the line of duty," Hauca shares. "Murph is an opportunity to come together as a community to remember and honor the brave men and women who gave their lives in service to others."
Murphy lost his life during Operation Red Wings. In a last-ditch effort to save his team, he walked to open ground to obtain a signal from his satellite phone, which happened to be in the line of fire. He called for help and relayed the situation when he took a bullet to his back, as Marcus Luttrell shares in Lone Survivor. Murphy completed the call and continued fighting until he died from wounds.
"For me personally, Murph was the first CrossFit workout I ever did," Paule adds. "I actually did it before I even started doing CrossFit officially. It started out as just a challenge for me, but then [it] changed when you think about the significance of what you’re doing and why you’re doing it. You’re not only honoring Lieutenant Michael Murphy, but all of the others [who] have given their life to everything that we have."
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