The time has come for us to get together and honor a fallen hero. Every year thousands of CrossFit boxes get together on Memorial Day weekend to do a workout called, “Murph.” This Hero workout made its way into the CrossFit landscape on August 18, 2005. HQ posted this —


For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

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.


As a tribute to Murph, and all fallen heroes, we will gather on Monday at 10am to do this long, arduous WOD.

Over the course of this week I’ve gotten a myriad of questions about scaling options and “rules.” One member messaged me and asked, “what if I can’t finish?”

I want to make this abundantly clear — scaling options, partitioned or straight thru, and finish time — none of these things matter at all!! What matters is your participation. This is a memorial workout for a great American. Be present — be FULLY present and in the moment. That’s all I ask of you.

Yours in strength,

Rob O