Memorial day
🛡️ Memorial Day Murph
Honoring Lt. Michael P. Murphy and Those Who Gave All
Every year on Memorial Day, thousands of people across the country complete a workout known simply as Murph. It’s more than just a workout — it’s a tribute.
This Hero WOD honors U.S. Navy SEAL Lt. Michael P. Murphy, who was killed in action in Afghanistan on June 28, 2005. Lt. Murphy displayed extraordinary bravery and selflessness, giving his life so others might live. The workout was one of his favorites, and today it lives on in his name.
🔥 The Workout
Murph
For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
If you’ve got a 14/20-lb vest or body armor, wear it.
This is a test of mental toughness, physical grit, and raw effort. Partition the reps as needed (e.g., 20 rounds of 5 pull-ups, 10 push-ups, 15 air squats is common). Don’t let the clock define you — let your intention carry you through.
🧠 Scaling Options
Murph is for everyone — it’s not about doing it Rx, it’s about doing it with respect.
Intermediate:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run
Partitioned or not. Vest optional.
Beginner:
800m run
50 jumping pull-ups or ring rows
100 knee push-ups or push-ups to a box
150 air squats
800m run
Team Option:
Partner up and split the reps — but run together.
💬 Why We Do It
We don’t do Murph for a PR.
We do it to honor a legacy — the legacy of Lt. Michael Murphy, who knowingly gave his life to save his brothers.
We do it to pay tribute to every man and woman who gave everything in service to our country.
This workout is about sacrifice, service, and remembrance. Every step, every rep, and every breath is an act of gratitude — a way to say:
We remember. We honor. We will not forget.
So lace up, lock in, and give it your all. Not for the time on the clock —
but for those who no longer get to train alongside us.