Memorial Day Murph

Color photograph of Michael Murphy, a U.S. Navy officer, wearing a military dress uniform. There is a blue background behind him and he is wearing a gold Navy Seal Trident, two blue and green striped ribbons, one red and yellow striped ribbon and gold parachute insignia wings below the ribbons.

Why do we do Memorial Day Murph?

Keep in mind that this is a hero workout. It isn’t about your time, your strategy, or if you go “RX”  – instead this is to remember the hero that the workout is recognizing. In this case, the hero is LT. Michael P. Murphy, who was killed in action in Afghanistan on June 28th, 2005.

If you’re new to CrossFit, you’ll soon find out that Hero WOD’s are commonly programmed in gyms – and it’s not just to challenge your fitness. It’s a great chance to not only remember the fallen – but also preserve and retell the stories of amazing courage and sacrifice.

When will The Cave be doing Murph?

Monday, May 29th 2023

There will be two classes:
  • 8:00 a.m.
  • 9:30 a.m.

So what is the Murph workout?

Here’s the workout:

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

Note: If you are set on doing Murph ‘Rx’ – then you must wear a 20 lb. vest or body armor.

Here is a direct excerpt from CrossFit.com:

“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.”