Why We Murph: The Story Behind CrossFit’s Memorial Day Tradition

Every year on Memorial Day, CrossFit boxes around the world look a little different. The music is louder, the energy is electric, and athletes are lining up outside the door, many strapped into weighted vests.

We aren't just here for a tough workout. We are here to do "Murph."

If you are new to CrossFit, or if you've ever wondered why this specific workout is a non-negotiable annual tradition for our community, here is the story of why we Murph every Memorial Day.

The Man Behind the Hero WOD

In CrossFit, a "Hero WOD" (Workout of the Day) is named after a military service member, law enforcement officer, or first responder who lost their life in the line of duty. These workouts aren’t designed to be easy; they are designed to test us, reminding us of the ultimate sacrifice made by others.

"Murph" honors Navy Lieutenant Michael P. Murphy, a Navy SEAL officer who was killed in action in Afghanistan on June 28, 2005, during Operation Red Wings.

Lieutenant Murphy was posthumously awarded the Medal of Honor, the military's highest decoration, for his heroic actions during the battle. When his four-man team was surrounded by enemy fighters, Murphy knowingly exposed himself to direct enemy fire to step into the open, find a radio signal, and call for support to save his men.

Before he was a hero to the world, Michael Murphy was a guy who loved physical fitness. This specific workout was actually one of his favorites. He used to do it while wearing his 20-pound body armor, and he called it "Body Armor." After his passing, CrossFit renamed it in his honor.

The Workout

The prescription (Rx) for Murph is simple, brutal, and iconic:

• 1-Mile Run
• 100 Pull-Ups
• 200 Push-Ups
• 300 Air Squats
• 1-Mile Run

All done while wearing a 20 lb vest (for men) or a 14 lb vest (for women).

Why the CrossFit Community Does It Every Year

It’s easy to look at that list of movements and think it’s just another extreme fitness challenge. But Murph is entirely different from a standard Monday whiteboard workout. We do it for three main reasons:

1. Re-centering the Meaning of Memorial Day

Memorial Day can easily get swallowed up by three-day weekend plans, mattress sales, and backyard barbecues. Doing Murph forces us to pause. When your lungs are burning on that second mile, or your arms feel like lead during the push-ups, you have a physical moment to reflect on what true sacrifice means. It turns a holiday into a lived experience of gratitude.

2. The Power of Shared Suffering

There is a unique bond that happens when an entire community tackles something incredibly difficult together. In our gym, you will see elite athletes finishing in under 40 minutes, and you will see beginners scaling the movements to finish in over an hour. But every single person shares the same mental battle. The loudest cheers of the day are always for the last person to cross the finish line.

3. Scaling Means Everyone Belongs

Michael Murphy’s story belongs to everyone, which means this workout belongs to everyone. You don't have to be a seasoned CrossFitter to participate. We scale Murph so that anyone can join:

• Partitioned: Breaking the reps down into 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats (often called "Cindy" style).
• Half-Murph: Cutting the distances and reps exactly in half.
• Team/Partner: Splitting the reps up with a friend.
• No Vest: Ring rows instead of pull-ups, knee push-ups, whatever keeps you moving safely.

What to Bring and How to Prepare

If you’re joining us this Monday, keep a few things in mind:

• Hydrate Early: Start drinking extra water on Saturday and Sunday, not just Monday morning.
• Pace Yourself: It’s a marathon, not a sprint. Don't blow out your engine on the first mile.
• Check Your Ego: If you haven’t trained with a weight vest, today is not the day to wear one for the first time. Protect your shoulders and your joints.

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